Comparing Nutrients in 500 calories Oranges VS Sour Cucumber Pickles

Weight per 500 calories

• Oranges: 1064g
• Sour Cucumber Pickles: 4546g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	79% 103g	130g per day for Men 19-50 years
Sugars	137% 99g	66.5% 48g	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	67% 25.5g	144% 54.5g	38g per day for Men 19-50 years
Protein	18% 10g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	13% 117μg	50.5% 455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	31.5% 0.41mg	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	79.8% 319μg	11.4% 45.5μg	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	629% 566mg	50.5% 45.5mg	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	12.8% 1.9mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1780% 2136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	42.6% 426mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	429% 3.86mg	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	13.3% 1.06mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	21.7% 0.5mg	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	21.3% 149mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3661% 54909mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	25% 923g	116% 4276g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Oranges as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Oranges as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.