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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Pickles, cucumber, dill, reduced sodium	Oranges	Recommended Dietary Allowance
Calcium	57% 570mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	7.53% 301μg	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	32.5% 2.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	11% 0.25mg	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	23% 160mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.4% 868g	3700g per day for Men 19-50 years

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

• Pickles, cucumber, dill, reduced sodium have 1.4 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 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 Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Pickles, cucumber, dill, reduced sodium have 1.4 times more Calcium, 2.6 times more Iron, 2.5 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 1.6 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Raw Oranges have similar amounts of Phosphorus and Water per 1 kg.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pickles, cucumber, dill, reduced sodium have 10 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 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 Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.