Comparing Nutrients in 14 ounces Dill Pickled Cucumber VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

• Dill Pickled Cucumber has 4.4 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 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.
• Both Dill Pickled Cucumber as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.