Comparing Nutrients in 300 calories Oranges VS Sour Cucumber Pickles

Weight per 300 calories

• Oranges: 638g
• Sour Cucumber Pickles: 2727g

Oranges have 4.3 times more energy per 100g than Sour Cucumber Pickles. It has low energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Oranges	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	5.45% 0.93g	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	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	40% 29g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	86% 32.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	30.3% 273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	19% 0.25mg	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	6.8% 27.3μg	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	377% 340mg	30.3% 27.3mg	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	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1068% 1282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	25.5% 255mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	258% 2.3mg	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	7.98% 0.64mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	13% 0.3mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	18.4% 627mg	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	2196% 32945mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	15% 554g	69.3% 2566g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Sour Cucumber Pickles:

• Raw Oranges have more Vitamin B1, more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 7 times more Vitamin B9 and 12.5 times more Vitamin C than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.9 times more Vitamin A, 2.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Sour Cucumber Pickles have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Oranges as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Sour Cucumber Pickles:

• Raw Oranges have more Calcium, 1.8 times more Potassium and more Selenium than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 8.1 times more Copper, 17.1 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, more Sodium and 4.6 times more Water than Raw Oranges.
• Both Raw Oranges and Sour Cucumber Pickles have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.2 times more Carbohydrate and 2.1 times more Sugars than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 7.1 times more Fat, 14.8 times more Saturated Fat, 28.1 times more Omega 3, 8.1 times more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Sour Cucumber Pickles have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.