Comparing Nutrients in 14 ounces Valencia Oranges VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Valencia Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	6.7% 194kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	NA	5.86% 4.25g	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	3% 2.2g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	10.7% 0.14mg	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	38.7% 155μg	7.94% 31.8μg	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	214% 192mg	10% 9.13mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.2% 68.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	16% 159mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3% 119μg	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	4.47% 0.36mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	10.7% 0.25mg	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	9.64% 67.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	214% 3211mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Dill Pickled Cucumber:

• Raw Valencia Oranges have 2 times more Vitamin A, 1.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 21.1 times more Vitamin C than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.4 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dill Pickled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Dill Pickled Cucumber:

• Raw Valencia Oranges have 1.3 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.4 times more Calcium, 2.9 times more Iron, 2.7 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dill Pickled Cucumber have similar amounts of Phosphorus and Water per 14 oz.
• Both Raw Valencia Oranges as well as Dill Pickled Cucumber have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 4.1 times more Energy, 4.9 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 4.4 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dill Pickled Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.