Comparing Nutrients in 1 kilogram Sweet Cucumber Pickles VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sweet Cucumber Pickles	Navel Oranges	Recommended Dietary Allowance
Energy	31.4% 910kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	96% 125g	130g per day for Men 19-50 years
Sugars	252% 183g	117% 85g	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	122% 88g	31% 22.5g	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	% 92g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42.8g	g per day for Men 19-50 years
Fiber	26.3% 10g	58% 22g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Navel Oranges	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	60.8% 0.79mg	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	85% 340μg	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	7.78% 7mg	657% 591mg	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	24% 3.6mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	393% 471μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Navel Oranges	Recommended Dietary Allowance
Calcium	61% 610mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	43.3% 0.39mg	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	31.3% 2.5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	12.6% 0.29mg	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	25.7% 180mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	305% 4570mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.6% 762g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Cucumber Pickles vs Navel Oranges:

• Sweet Cucumber Pickles have 3.2 times more Vitamin A, 2.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 5.1 times more Vitamin B5, 3.3 times more Vitamin B6, 34 times more Vitamin B9 and 84.4 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Cucumber Pickles vs Navel Oranges:

• Sweet Cucumber Pickles have 1.4 times more Calcium, 1.9 times more Iron, 2.2 times more Manganese, 457 times more Sodium and 1.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Raw Navel Oranges have similar amounts of Water per 1 kg.
• Both Sweet Cucumber Pickles as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Cucumber Pickles have 1.9 times more Energy, 6.7 times more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Sugars and 3.9 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Fiber and 1.6 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.