Comparing Nutrients in 1 kilogram Navel Oranges VS Pickles, cucumber, dill, reduced sodium

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pickles, cucumber, dill, reduced sodium	14%	19%	67%

Macro Nutrients

	Navel Oranges	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	17% 490kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	18.5% 24g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 5.2g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel Oranges	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	43% 430mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pickles, cucumber, dill, reduced sodium per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Pickles, cucumber, dill, reduced sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Pickles, cucumber, dill, reduced sodium:

• 1 kilogram of Navel Oranges has 1.5 times more Vitamin B1, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 25.7 times more Vitamin C than Pickles, cucumber, dill, reduced sodium.
• While 1 kg of Pickles, cucumber, dill, reduced sodium contains more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Pickles, cucumber, dill, reduced sodium provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Pickles, cucumber, dill, reduced sodium:

• 1 kilogram of Navel Oranges has 1.4 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Pickles, cucumber, dill, reduced sodium.
• While 1 kg of Pickles, cucumber, dill, reduced sodium contains 1.3 times more Calcium, 2 times more Iron and 2.1 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Pickles, cucumber, dill, reduced sodium contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Pickles, cucumber, dill, reduced sodium lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Pickles, cucumber, dill, reduced sodium lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 5.2 times more Carbohydrate, 7.9 times more Sugars, 4.1 times more Fructose and 2.2 times more Fiber than Pickles, cucumber, dill, reduced sodium.
• While 1 kg of Pickles, cucumber, dill, reduced sodium contains 7.8 times more Omega 3 than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3
• 1 kilogram of Pickles, cucumber, dill, reduced sodium provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Pickles, cucumber, dill, reduced sodium provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.