Comparing Nutrients in 100 grams Coconut Oil VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Coconut Oil	0%	100%	0%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Coconut Oil	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	30.8% 892kcal	14.4% 419kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	258% 82.5g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	14.5% 18.8g	130g per day for Men 19-50 years
Sugars	0% 0g	24% 17.4g	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	8.5% 6.15g	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	% 6.56g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	0% 0g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	0% 0g	1.55% 0.87g	56g per day for Men 19-50 years

Vitamins

	Coconut Oil	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	3.3% 0.043mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	0.73% 0.11mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Oil	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	0.1% 1mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2.22% 0.02mg	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	0.63% 0.05mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	1.65% 0.038mg	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	0% 0mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.001% 0.03g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Oil VS Commercial French Salad Dressing per 100 g

Compare the macro and micronutrient content in 100 g of Coconut Oil versus 100 g of Commercial French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Coconut Oil vs Commercial French Salad Dressing:

• 100 g of Commercial French Salad Dressing contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B6, more Vitamin B12, 45.5 times more Vitamin E and 202.3 times more Vitamin K than Coconut Oil.
• 100 grams of Coconut Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin E and Vitamin K
• Both Coconut Oil as well as Commercial French Salad Dressing have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Coconut Oil vs Commercial French Salad Dressing:

• 100 g of Commercial French Salad Dressing contain 27 times more Calcium, more Copper, 6.4 times more Iron, more Phosphorus, more Potassium and more Sodium than Coconut Oil.
• 100 grams of Coconut Oil lack sufficient amounts of Calcium, Copper, Iron, Phosphorus and Potassium
• Both Coconut Oil as well as Commercial French Salad Dressing lack sufficient amounts of Magnesium, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut Oil have 2.1 times more Energy, 2.5 times more Fat and 13.5 times more Saturated Fat than Commercial French Salad Dressing.
• While 100 g of Commercial French Salad Dressing contain 151.6 times more Omega 3, 11.9 times more Omega 6, more Carbohydrate, more Sugars and more Fiber than Coconut Oil.
• 100 grams of Coconut Oil provide inadequate amounts of Omega 3, Carbohydrate and Fiber
• Both Coconut Oil as well as Commercial French Salad Dressing provide inadequate amounts of Protein in 100 grams.