Comparing Nutrients in 300 calories Valencia Oranges VS Dill Pickled Cucumber

Weight per 300 calories

• Valencia Oranges: 612g
• Dill Pickled Cucumber: 2500g

Valencia Oranges have 4.1 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.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Dill Pickled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Valencia Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	6.17% 1.98g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	56% 72.8g	46.3% 60.3g	130g per day for Men 19-50 years
Sugars	NA	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	11.4% 6.37g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	101% 5.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	360% 433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	24.5% 245mg	143% 1425mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	6.9% 0.55mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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	15% 104mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	86% 2925mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1348% 20225mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	14.3% 529g	63.7% 2359g	3700g per day for Men 19-50 years

Valencia Oranges VS Dill Pickled Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Dill Pickled Cucumber?

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

• 300 calories of Valencia Oranges have 5.2 times more Vitamin C than Dill Pickled Cucumber.
• While 300 kcal of Dill Pickled Cucumber contain 2 times more Vitamin A, 2.1 times more Vitamin B1, 5.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Dill Pickled Cucumber provide similar amounts of Vitamin B9 per 300 calories.
• Both Raw Valencia Oranges as well as Dill Pickled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Dill Pickled Cucumber contain 5.8 times more Calcium, 3.1 times more Copper, 11.8 times more Iron, 2.9 times more Magnesium, 11 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Potassium, more Sodium, 6.8 times more Zinc and 4.5 times more Water than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.2 times more Carbohydrate than Dill Pickled Cucumber.
• While 300 kcal of Dill Pickled Cucumber contain 4.1 times more Fat, 9.2 times more Saturated Fat, 17.9 times more Omega 3, 4.8 times more Omega 6, 1.6 times more Fiber and 2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Dill Pickled Cucumber offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6