Comparing Nutrients in 7 ounces Oranges VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Oranges	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	3.2% 93kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	32.3% 42g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	50% 36.3g	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	24% 17.5g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	3.66% 0.048mg	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	15% 59.5μg	0.5% 2μg	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	117% 106mg	1.54% 1.4mg	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	2.4% 0.36mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	78% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	6.17% 0.056mg	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	2.5% 0.2mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	5.6% 0.13mg	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	3.97% 27.8mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.1% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Sweet Cucumber Pickles:

• Raw Oranges have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.9 times more Vitamin B5, 2.5 times more Vitamin B6, 30 times more Vitamin B9 and 76 times more Vitamin C than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 3.5 times more Vitamin A, 2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Sweet Cucumber Pickles:

• Raw Oranges have 1.6 times more Copper, 1.4 times more Magnesium and 1.8 times more Potassium than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 1.5 times more Calcium, 2.5 times more Iron, 2.6 times more Manganese, 1.3 times more Phosphorus, more Sodium and 1.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Sweet Cucumber Pickles have similar amounts of Water per 7 oz.
• Both Raw Oranges as well as Sweet Cucumber Pickles have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.4 times more Fiber and 1.6 times more Protein than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 1.9 times more Energy, 8.6 times more Omega 3, 1.8 times more Carbohydrate and 2 times more Sugars than Raw Oranges.
• Both Raw Oranges as well as Sweet Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.