Comparing Nutrients in 100 grams Commercial Italian Salad Dressing VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Energy	8.28% 240kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	21.8% 21g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	54.4% 9.24g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.32% 12g	9.15% 12g	130g per day for Men 19-50 years
Sugars	15% 10.8g	NA	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	8.03% 5.82g	NA	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	% 4.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	0% 0g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.82% 0.13mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	4.85% 0.063mg	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	9.75% 39μg	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	0.44% 0.4mg	54% 48.5mg	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	14.6% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.3% 13mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	4.1% 0.037mg	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	3.25% 0.26mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1.35% 0.031mg	1% 0.023mg	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	2.14% 15mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	2.47% 84mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	66.2% 993mg	0% 0mg	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	1.7% 63.4g	2.33% 86.3g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 6 times more Vitamin A, 4.4 times more Vitamin B1, more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B5, more Vitamin B9 and 121.3 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Vitamin B6 per 100 g.
• Both Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Commercial Italian Salad Dressing has 2.9 times more Iron, 1.3 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Calcium, 1.9 times more Copper, 2 times more Magnesium, 2.1 times more Potassium and 1.4 times more Water than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Phosphorus per 100 g.
• Both Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Commercial Italian Salad Dressing has 4.9 times more Energy, 70.4 times more Fat, 84.2 times more Saturated Fat, 93.1 times more Omega 3 and 210.1 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and 2.5 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Raw Valencia Oranges have similar amounts of Carbohydrate per 100 g.
• Both Commercial Italian Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.