Comparing Nutrients in 100 grams Oranges VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

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

Macro Nutrients

	Oranges	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	1.62% 47kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	6.9% 6.68g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	7.7% 10g	130g per day for Men 19-50 years
Sugars	13% 9.35g	12.6% 9.16g	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	6.97% 5.05g	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	% 3.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	0% 0g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	0.7% 0.39g	56g per day for Men 19-50 years

Vitamins

	Oranges	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	0.62% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	0.59% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	4.23% 0.055mg	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	7.5% 30μg	0.75% 3μg	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	59% 53.2mg	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	1.2% 0.18mg	28.5% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	4% 40mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	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	1.25% 0.1mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	1.26% 0.029mg	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	2% 14mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	59.4% 891mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.17% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Reduced Fat Commercial Italian Salad Dressing:

• Raw Oranges have 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.
• While Reduced Fat Commercial Italian Salad Dressing contains 23.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Vitamin B6 per 100 g.
• Both Raw Oranges as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Reduced Fat Commercial Italian Salad Dressing:

• Raw Oranges have 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.
• While Reduced Fat Commercial Italian Salad Dressing contains 2.5 times more Iron, 3.2 times more Selenium and more Sodium than Raw Oranges.
• Both Raw Oranges and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Manganese, Phosphorus and Water per 100 g.
• Both Raw Oranges as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have more Fiber and 2.4 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 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.
• Both Raw Oranges and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Carbohydrate and Sugars per 100 g.
• Both Raw Oranges as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.