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

Macros Ratio

	Protein	Fat	Carbs
Coconut Oil	0%	100%	0%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Coconut Oil	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	30.8% 892kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	258% 82.5g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	54.4% 9.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	9.32% 12g	130g per day for Men 19-50 years
Sugars	0% 0g	15% 10.8g	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	8.03% 5.82g	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	% 4.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Coconut Oil	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.92% 0.064mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Oil	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	0.1% 1mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2.1% 0.019mg	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	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	1.35% 0.031mg	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	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.001% 0.03g	1.7% 63.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Coconut Oil versus 100 g of Commercial Italian 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 Italian Salad Dressing:

• 100 g of Commercial Italian Salad Dressing contain more Vitamin B6, 19.9 times more Vitamin E and 93.3 times more Vitamin K than Coconut Oil.
• 100 grams of Coconut Oil have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Coconut Oil as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 g of Commercial Italian Salad Dressing contain more Copper, 5.2 times more Iron, more Phosphorus, more Potassium, more Selenium and more Sodium than Coconut Oil.
• 100 grams of Coconut Oil lack sufficient amounts of Copper, Iron, Phosphorus, Potassium and Selenium
• Both Coconut Oil as well as Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut Oil have 3.7 times more Energy, 4.7 times more Fat and 28 times more Saturated Fat than Commercial Italian Salad Dressing.
• While 100 g of Commercial Italian Salad Dressing contain 78.4 times more Omega 3, 5.5 times more Omega 6, more Carbohydrate and more Sugars than Coconut Oil.
• 100 grams of Coconut Oil provide inadequate amounts of Omega 3 and Carbohydrate
• Both Coconut Oil as well as Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein in 100 grams.