Comparing Nutrients in 7 ounces Oranges with Peel VS Pickles, cucumber, dill, reduced sodium

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pickles, cucumber, dill, reduced sodium	14%	19%	67%

Macro Nutrients

	Oranges with Peel	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	4.3% 125kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.12g	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	1.5% 1.1g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.35% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.34% 0.069mg	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	3.97% 16μg	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	157% 141mg	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.6% 34.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	14% 139mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.17% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.5% 59.7μg	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	20% 1.6mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	5.35% 0.12mg	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	6.24% 43.7mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pickles, cucumber, dill, reduced sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Pickles, cucumber, dill, reduced sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Pickles, cucumber, dill, reduced sodium:

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin B1, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 30.9 times more Vitamin C than Pickles, cucumber, dill, reduced sodium.
• Both Oranges with Peel and Pickles, cucumber, dill, reduced sodium provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pickles, cucumber, dill, reduced sodium:

• 7 ounces of Oranges with Peel have 1.2 times more Calcium, 2 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Pickles, cucumber, dill, reduced sodium.
• Both Oranges with Peel and Pickles, cucumber, dill, reduced sodium contain similar levels of Water per seven ounces.
• 7 ounces of Pickles, cucumber, dill, reduced sodium lack sufficient amounts of Magnesium
• Both Raw Oranges with Peel as well as Pickles, cucumber, dill, reduced sodium lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 5.3 times more Energy, 6.4 times more Carbohydrate, 4.5 times more Fiber and 2.6 times more Protein than Pickles, cucumber, dill, reduced sodium.
• While 7 oz of Pickles, cucumber, dill, reduced sodium contain 4.4 times more Omega 3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Pickles, cucumber, dill, reduced sodium provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Raw Oranges with Peel as well as Pickles, cucumber, dill, reduced sodium provide inadequate amounts of Omega 6 in seven ounces.