Comparing Nutrients in 1 kilogram Oranges with Peel VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Oranges with Peel	Sweet Pickle relish	Recommended Dietary Allowance
Energy	21.7% 630kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	270% 351g	130g per day for Men 19-50 years
Sugars	NA	402% 291g	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	118% 45g	29% 11g	38g per day for Men 19-50 years
Protein	23.2% 13g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	11.5% 0.15mg	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	2.5% 10μg	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	789% 710mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.7% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	698% 838μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	70% 700mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	94% 0.85mg	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	100% 8mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	6.52% 0.15mg	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	31.4% 220mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	541% 8110mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	16.8% 621g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweet Pickle relish per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Sweet Pickle relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Sweet Pickle relish:

• 1 kilogram of Oranges with Peel has more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 47.1 times more Vitamin B5, 6.2 times more Vitamin B6, 30 times more Vitamin B9 and 71 times more Vitamin C than Sweet Pickle relish.
• While 1 kg of Sweet Pickle relish contains 4.7 times more Vitamin A than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• 1 kilogram of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Sweet Pickle relish:

• 1 kilogram of Oranges with Peel has 23.3 times more Calcium, 2.8 times more Magnesium, 1.6 times more Phosphorus, 7.8 times more Potassium and 1.3 times more Water than Sweet Pickle relish.
• While 1 kg of Sweet Pickle relish contains 1.5 times more Copper and 405.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Sweet Pickle relish contain similar levels of Iron per one kilogram.
• 1 kilogram of Sweet Pickle relish lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Sweet Pickle relish lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 4.1 times more Fiber and 3.5 times more Protein than Sweet Pickle relish.
• While 1 kg of Sweet Pickle relish contains 2.1 times more Energy, 3.9 times more Omega 3 and 2.3 times more Carbohydrate than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• 1 kilogram of Sweet Pickle relish provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Sweet Pickle relish provide inadequate amounts of Omega 6 in one kilogram.