Comparing Nutrients in 1 kilogram Oranges VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	16.2% 470kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	18.5% 24g	130g per day for Men 19-50 years
Sugars	129% 94g	14.8% 10.7g	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	7.6% 5.5g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	27% 0.35mg	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	75% 300μg	20% 80μg	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	591% 532mg	25.6% 23mg	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	12% 1.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	40% 400mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.53% 301μg	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	12.5% 1mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	27% 0.62mg	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	20% 140mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	539% 8090mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Dill Pickled Cucumber:

• Raw Oranges have 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 3.8 times more Vitamin B9, 23.1 times more Vitamin C and 6 times more Vitamin E than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.4 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dill Pickled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Dill Pickled Cucumber:

• Raw Oranges have 1.6 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, 2.6 times more Iron, 2.5 times more Manganese and more Sodium than Raw Oranges.
• Both Raw Oranges and Dill Pickled Cucumber have similar amounts of Phosphorus and Water per 1 kg.
• Both Raw Oranges as well as Dill Pickled Cucumber have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 3.9 times more Energy, 4.9 times more Carbohydrate, 8.7 times more Sugars, 2.4 times more Fiber and 1.9 times more Protein than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 10 times more Omega 3 than Raw Oranges.
• Both Raw Oranges as well as Dill Pickled Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.