Comparing Nutrients in 300 calories Oranges VS Dill Pickled Cucumber

Weight per 300 calories

• Oranges: 638g
• Dill Pickled Cucumber: 2500g

Oranges have 3.9 times more energy per 100g than Dill Pickled Cucumber. It has low energy density when compared to other foods. Dill Pickled Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Dill Pickled Cucumber?

Macros Ratio

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

Macro Nutrients

	Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	6.17% 1.98g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	46.3% 60.3g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	37% 26.8g	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	19% 13.8g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	10.7% 6g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	101% 5.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	67.3% 0.88mg	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	48% 191μg	50% 200μg	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	377% 340mg	64% 57.5mg	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	7.66% 1.15mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	360% 433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	25.5% 255mg	143% 1425mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	19% 753μg	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	7.98% 0.64mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	67.4% 1.55mg	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	12.8% 89.4mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	86% 2925mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1348% 20225mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	15% 554g	63.7% 2359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Dill Pickled Cucumber:

• Raw Oranges have 5.9 times more Vitamin C and 1.5 times more Vitamin E than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 2.1 times more Vitamin A, 2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Dill Pickled Cucumber have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Oranges as well as Dill Pickled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Dill Pickled Cucumber:

• Raw Oranges have more Selenium than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 5.6 times more Calcium, 2.4 times more Copper, 10.2 times more Iron, 2.7 times more Magnesium, 9.7 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium, more Sodium, 5.6 times more Zinc and 4.3 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.2 times more Carbohydrate and 2.2 times more Sugars than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 9.8 times more Fat, 20.6 times more Saturated Fat, 39.2 times more Omega 3, 11.3 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Dill Pickled Cucumber have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Dill Pickled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.