Comparing Nutrients in 1 pound Navel Oranges VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Navel Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	7.66% 222kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	8.4% 11g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 2.36g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	19.5% 195mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	245% 3670mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dill Pickled Cucumber per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Dill Pickled Cucumber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Dill Pickled Cucumber:

• 1 pound of Navel Oranges has 1.5 times more Vitamin B1, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 25.7 times more Vitamin C than Dill Pickled Cucumber.
• While 1 lb of Dill Pickled Cucumber contains more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Dill Pickled Cucumber provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• 1 pound of Dill Pickled Cucumber have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Dill Pickled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Dill Pickled Cucumber:

• 1 pound of Navel Oranges has 1.4 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Dill Pickled Cucumber.
• While 1 lb of Dill Pickled Cucumber contains 1.3 times more Calcium, 2 times more Iron, 2.1 times more Manganese and 809 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Dill Pickled Cucumber contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Dill Pickled Cucumber lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Dill Pickled Cucumber lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 5.2 times more Carbohydrate, 7.9 times more Sugars, 4.1 times more Fructose and 2.2 times more Fiber than Dill Pickled Cucumber.
• While 1 lb of Dill Pickled Cucumber contains 7.8 times more Omega 3 than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Omega 3
• 1 pound of Dill Pickled Cucumber provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Dill Pickled Cucumber provide inadequate amounts of Energy, Omega 6 and Protein in one pound.