Comparing Nutrients in 100 grams Navel Oranges VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	1.7% 49kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.25% 0.042g	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	24.7% 32g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	22.7% 16.5g	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	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	% 1.97g	% 4.68g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 5.5g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.7% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.04% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	0% 0mg	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	3.5% 14μg	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	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	13.4% 0.12mg	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	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	1.04% 0.024mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	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	0.067% 1mg	57% 853mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Fat-free French Salad Dressing per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Fat-free French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Fat-free French Salad Dressing:

• 100 grams of Navel Oranges have 6.2 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 130.5 times more Vitamin B5, more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Fat-free French Salad Dressing.
• 100 grams of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Fat-free French Salad Dressing:

• 100 grams of Navel Oranges have 8.6 times more Calcium, 3.7 times more Magnesium, more Phosphorus, 2 times more Potassium and 1.3 times more Water than Fat-free French Salad Dressing.
• While 100 g of Fat-free French Salad Dressing contain 3.1 times more Copper, 4.5 times more Iron, more Selenium and 853 times more Sodium than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Selenium
• 100 grams of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Fat-free French Salad Dressing lack sufficient amounts of Manganese and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Fat-free French Salad Dressing contain 2.7 times more Energy, 2.6 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Fat-free French Salad Dressing offer comparable quantities of Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.