Comparing Nutrients in 500 calories Sweet Cucumber Pickles VS Valencia Oranges

Weight per 500 calories

• Sweet Cucumber Pickles: 550g
• Valencia Oranges: 1020g

Sweet Cucumber Pickles have 1.9 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Sweet Cucumber Pickles or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweet Cucumber Pickles	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.32% 2.25g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	93% 121g	130g per day for Men 19-50 years
Sugars	138% 100g	NA	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	66.8% 48.4g	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	% 50.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	23% 209μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	49.5% 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	1.37% 5.5μg	99% 398μg	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	4.27% 3.85mg	550% 495mg	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	13% 1.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Valencia Oranges	Recommended Dietary Allowance
Calcium	33.5% 335mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	42% 0.38mg	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	17% 1.37mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	9.16% 38.5mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	10.2% 0.23mg	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	14% 99mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	167% 2511mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	11.3% 419g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet Cucumber Pickles vs Valencia Oranges:

• Sweet Cucumber Pickles have 1.7 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.5 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B3, 9.1 times more Vitamin B5, 4.9 times more Vitamin B6, 72.4 times more Vitamin B9 and 128.7 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Cucumber Pickles vs Valencia Oranges:

• Sweet Cucumber Pickles have 1.5 times more Iron, 1.5 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Potassium and 2.1 times more Water than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Raw Valencia Oranges have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweet Cucumber Pickles have 2 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.6 times more Fiber and 3.3 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweet Cucumber Pickles as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.