Comparing Nutrients in 7 ounces Reduced Fat Commercial Italian Salad Dressing VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Oranges	7%	2%	91%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Oranges	Recommended Dietary Allowance
Energy	6.98% 202kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	5.17% 1.65g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	18% 23.3g	130g per day for Men 19-50 years
Sugars	25% 18g	25.6% 18.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14% 10g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.03g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	0% 0g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	117% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56.6% 8.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.2% 0.5mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	2.16% 0.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	118% 1768mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Reduced Fat Commercial Italian Salad Dressing vs Oranges:

• Reduced Fat Commercial Italian Salad Dressing has 23.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 7.3 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, more Vitamin B5, 10 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Oranges have similar amounts of Vitamin B6 per 7 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Reduced Fat Commercial Italian Salad Dressing vs Oranges:

• Reduced Fat Commercial Italian Salad Dressing has 2.5 times more Iron, 3.2 times more Selenium and more Sodium than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium, 2.4 times more Copper, 2.5 times more Magnesium and 2 times more Potassium than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Oranges have similar amounts of Manganese, Phosphorus and Water per 7 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Reduced Fat Commercial Italian Salad Dressing has 2.2 times more Energy, 55.7 times more Fat, 55.5 times more Saturated Fat, 65.4 times more Omega 3 and 154.2 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain more Fiber and 2.4 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Raw Oranges have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.