Comparing Nutrients in 7 ounces Sesame Salad Dressing VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sesame Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Energy	30.3% 879kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	248% 3.97g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	271% 46g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	19% 25g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	23.3% 17g	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	NA	6.16% 4.47g	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	5.22% 2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12% 0.16mg	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	0% 0μg	17% 67.5μg	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	130% 117mg	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	66% 9.92mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Navel Oranges	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	8.6% 0.077mg	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	15% 1.2mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	10.5% 73.4mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	132% 1984mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sesame Salad Dressing vs Navel Oranges:

• Regular Sesame Seed Salad Dressing has 33.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sesame Salad Dressing vs Navel Oranges:

• Regular Sesame Seed Salad Dressing has 4.6 times more Iron, 1.6 times more Phosphorus, more Selenium and 1000 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Calcium, more Copper, more Magnesium and 2.2 times more Water than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing and Raw Navel Oranges have similar amounts of Potassium per 7 oz.
• Both Regular Sesame Seed Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Regular Sesame Seed Salad Dressing has 9 times more Energy, 301.3 times more Fat, 364.7 times more Saturated Fat, 222.2 times more Omega 3, 1008.7 times more Omega 6 and 3.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Carbohydrate and 2.2 times more Fiber than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing and Raw Navel Oranges have similar amounts of Sugars per 7 oz.
• Both Regular Sesame Seed Salad Dressing as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.