Comparing Nutrients in 1 kilogram Low Sodium Sweet Cucumber Pickles VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Low Sodium Sweet Cucumber Pickles	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Low Sodium Sweet Cucumber Pickles	Navel Oranges	Recommended Dietary Allowance
Energy	42% 1220kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	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	259% 337g	96% 125g	130g per day for Men 19-50 years
Sugars	368% 267g	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	NA	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	29% 11g	58% 22g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Low Sodium Sweet Cucumber Pickles	Navel Oranges	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	13.3% 12mg	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	35.3% 5.3mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 767μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Sodium Sweet Cucumber Pickles	Navel Oranges	Recommended Dietary Allowance
Calcium	4% 40mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	73.8% 5.9mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	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	17% 120mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17.6% 653g	23.2% 860g	3700g per day for Men 19-50 years

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

• Low Sodium Sweet Cucumber Pickles have 4.7 times more Vitamin A, 3.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 5.3 times more Vitamin B6, 34 times more Vitamin B9 and 49.3 times more Vitamin C than Low Sodium Sweet Cucumber Pickles.
• Both Low Sodium 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 Low Sodium Sweet Cucumber Pickles vs Navel Oranges:

• Low Sodium Sweet Cucumber Pickles have 2.7 times more Copper, 4.5 times more Iron and 18 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 10.8 times more Calcium, 2.8 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 5.2 times more Potassium and 1.3 times more Water than Low Sodium Sweet Cucumber Pickles.
• Both Low Sodium Sweet Cucumber Pickles as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Low Sodium Sweet Cucumber Pickles have 2.5 times more Energy, 6.7 times more Omega 3, 2.7 times more Carbohydrate and 3.1 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Fiber and 2.5 times more Protein than Low Sodium Sweet Cucumber Pickles.
• Both Low Sodium Sweet Cucumber Pickles as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.