Comparing Nutrients in 1 kilogram Sweet Pickle relish VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweet Pickle relish	Valencia Oranges	Recommended Dietary Allowance
Energy	45% 1300kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	91% 119g	130g per day for Men 19-50 years
Sugars	402% 291g	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	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	29% 11g	65.8% 25g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.07mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	48.5% 0.63mg	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	2.5% 10μg	98% 390μg	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	11% 10mg	539% 485mg	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	38.7% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	698% 838μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Valencia Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	41% 0.37mg	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	109% 8.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	541% 8110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	16.8% 621g	23.3% 863g	3700g per day for Men 19-50 years

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

• Sweet Pickle relish has 5.1 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin B1, 35.7 times more Vitamin B5, 4.2 times more Vitamin B6, 39 times more Vitamin B9 and 48.5 times more Vitamin C than Sweet Pickle relish.
• Both Sweet Pickle relish and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Sweet Pickle relish as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sweet Pickle relish has 2.3 times more Copper, 9.7 times more Iron, more Sodium and 2.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.3 times more Calcium, 2 times more Magnesium, 1.5 times more Manganese, 7.2 times more Potassium and 1.4 times more Water than Sweet Pickle relish.
• Both Sweet Pickle relish and Raw Valencia Oranges have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Pickle relish has 2.7 times more Energy, 3.9 times more Omega 3 and 2.9 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Fiber and 2.8 times more Protein than Sweet Pickle relish.
• Both Sweet Pickle relish as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.