Comparing Nutrients in 500 calories Pickles, chowchow, with cauliflower onion mustard, sweet VS Oranges

Weight per 500 calories

• Pickles, chowchow, with cauliflower onion mustard, sweet: 413g
• Oranges: 1064g

Pickles, chowchow, with cauliflower onion mustard, sweet have 2.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Pickles, chowchow, with cauliflower onion mustard, sweet or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	96% 125g	130g per day for Men 19-50 years
Sugars	136% 99g	137% 99g	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	16.3% 6.2g	67% 25.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Oranges	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.36% 0.083mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.54% 0.28mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.18% 0.041mg	49% 0.64mg	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	5.17% 20.7μg	79.8% 319μg	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	27.5% 24.8mg	629% 566mg	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	4.4% 0.66mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 255μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Oranges	Recommended Dietary Allowance
Calcium	9.5% 95mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	53% 0.48mg	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	72.3% 5.8mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	20.7% 86.8mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	11.6% 0.27mg	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	13% 91mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	15% 8.26μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	145% 2178mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	7.7% 285g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pickles, chowchow, with cauliflower onion mustard, sweet vs Oranges:

• Pickles, chowchow, with cauliflower onion mustard, sweet have more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.7 times more Vitamin A, more Vitamin B1, 5.1 times more Vitamin B2, more Vitamin B3, 9.6 times more Vitamin B5, 15.4 times more Vitamin B6, 15.4 times more Vitamin B9, 22.8 times more Vitamin C and 2.9 times more Vitamin E than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pickles, chowchow, with cauliflower onion mustard, sweet vs Oranges:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 5.4 times more Iron, 1.3 times more Manganese, 1.6 times more Selenium, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.5 times more Calcium, 1.3 times more Copper, 1.6 times more Phosphorus, 2.3 times more Potassium and 3.2 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Raw Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 6.8 times more Omega 3 and 5.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 4.1 times more Fiber and 1.6 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.