Comparing Nutrients in 7 ounces Navel Oranges VS Pickles, chowchow, with cauliflower onion mustard, sweet

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	40.7% 53g	130g per day for Men 19-50 years
Sugars	23.3% 17g	65.4% 47.4g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	1.53% 0.02mg	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	17% 67.5μg	2.5% 9.92μg	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	130% 117mg	13.2% 12mg	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% 0.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	102% 122μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	20.3% 0.18mg	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	3.22% 0.26mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	7.33% 0.17mg	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	6.52% 45.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	69.7% 1046mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pickles, chowchow, with cauliflower onion mustard, sweet per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 7 ounces of Navel Oranges have more Vitamin B1, 2.6 times more Vitamin B2, more Vitamin B3, 3.9 times more Vitamin B5, 7.9 times more Vitamin B6, 6.8 times more Vitamin B9 and 9.9 times more Vitamin C than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• 7 ounces of Navel Oranges have 1.9 times more Calcium and 1.2 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain 2.4 times more Copper, 10.8 times more Iron, 1.9 times more Magnesium, 2.9 times more Manganese, more Selenium, 527 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Pickles, chowchow, with cauliflower onion mustard, sweet contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Fiber than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While 7 oz of Pickles, chowchow, with cauliflower onion mustard, sweet contain 2.5 times more Energy, 13.6 times more Omega 3, 2.1 times more Carbohydrate, 2.8 times more Sugars and 1.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Pickles, chowchow, with cauliflower onion mustard, sweet provide inadequate amounts of Omega 6 in seven ounces.