Comparing Nutrients in 100 grams Navel Oranges VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Navel Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	1.7% 49kcal	14.4% 419kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	14.5% 18.8g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	% 6.56g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 4g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.55% 0.87g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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% 0.15mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.63% 0.13mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	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	0.067% 1mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.06% 39.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Commercial French Salad Dressing:

• Raw Navel Oranges have 1.8 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 1.9 times more Vitamin A, more Vitamin B12, 33.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Commercial French Salad Dressing have similar amounts of Vitamin B2 per 100 g.
• Both Raw Navel Oranges as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Commercial French Salad Dressing:

• Raw Navel Oranges have 1.6 times more Calcium, 2 times more Copper, 1.6 times more Magnesium, 1.5 times more Potassium and 2.2 times more Water than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 2.5 times more Iron, 1.3 times more Manganese, 661 times more Sodium and 1.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Commercial French Salad Dressing have similar amounts of Phosphorus per 100 g.
• Both Raw Navel Oranges as well as Commercial French Salad Dressing have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Commercial French Salad Dressing contains 8.6 times more Energy, 260.5 times more Fat, 358.4 times more Saturated Fat, 320 times more Omega 3, 871.3 times more Omega 6, 1.5 times more Carbohydrate, 2.1 times more Sugars and 2.7 times more Fructose than Raw Navel Oranges.
• Both Raw Navel Oranges and Commercial French Salad Dressing have similar amounts of Fiber and Protein per 100 g.
• Both Raw Navel Oranges as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.