Comparing Nutrients in 14 ounces Sweet Cucumber Pickles VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweet Cucumber Pickles	Valencia Oranges	Recommended Dietary Allowance
Energy	12.5% 361kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	64.6% 84g	36.3% 47g	130g per day for Men 19-50 years
Sugars	100% 72.5g	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	48.2% 35g	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	% 36.4g	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	4.1% 2.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	0.99% 3.97μg	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	3.1% 2.78mg	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	9.53% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Valencia Oranges	Recommended Dietary Allowance
Calcium	24.2% 242mg	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	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	12.4% 0.99mg	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	11.2% 0.26mg	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	10.2% 71.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	121% 1814mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.17% 302g	9.26% 343g	3700g per day for Men 19-50 years

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

• Sweet Cucumber Pickles have 3.2 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 4.9 times more Vitamin B5, 2.6 times more Vitamin B6, 39 times more Vitamin B9 and 69.3 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sweet Cucumber Pickles have 1.5 times more Calcium, 2.8 times more Iron, 2.8 times more Manganese, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Copper, 1.4 times more Magnesium and 1.8 times more Potassium than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Raw Valencia Oranges have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet Cucumber Pickles have 1.9 times more Energy, 3.8 times more Omega 3 and 1.8 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Fiber and 1.8 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.