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

Macros Ratio

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

Macro Nutrients

	Oranges	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	7.35% 213kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	8.4% 11g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	6.7% 4.85g	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	3.44% 2.5g	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	% 2.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	12.2% 0.16mg	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	34% 136μg	9.07% 36.3μg	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	268% 241mg	11.6% 10.4mg	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	5.44% 0.82mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65.4% 78.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	18% 181mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 137μg	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	5.67% 0.45mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	12.2% 0.28mg	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	9.07% 63.5mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.6% 428g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.2 times more Vitamin B5, 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.
• While Pickles, cucumber, dill, reduced sodium contain 1.4 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

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