Comparing Nutrients in 14 ounces Valencia Oranges VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Valencia Oranges	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	6.7% 194kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.79% 0.13g	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	6.9% 8.97g	130g per day for Men 19-50 years
Sugars	NA	5.8% 4.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	2.75% 0.036mg	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	0.99% 3.97μg	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	4.4% 3.97mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	155% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	37.5% 0.34mg	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	4.47% 0.36mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	1.9% 0.044mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	320% 4794mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Sour Cucumber Pickles:

• Raw Valencia Oranges have more Vitamin B1, 4 times more Vitamin B2, more Vitamin B3, 6.6 times more Vitamin B5, 7 times more Vitamin B6, 39 times more Vitamin B9 and 48.5 times more Vitamin C than Sour Cucumber Pickles.
• Both Raw Valencia Oranges and Sour Cucumber Pickles have similar amounts of Vitamin A per 14 oz.
• Both Raw Valencia Oranges as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Sour Cucumber Pickles:

• Raw Valencia Oranges have more Calcium, 2.5 times more Magnesium, 2.1 times more Manganese, 1.2 times more Phosphorus and 7.8 times more Potassium than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 2.3 times more Copper, 4.4 times more Iron and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sour Cucumber Pickles have similar amounts of Water per 14 oz.
• Both Raw Valencia Oranges as well as Sour Cucumber Pickles have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 4.5 times more Energy, 5.3 times more Carbohydrate, 2.1 times more Fiber and 3.2 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 2.9 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sour Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.