Comparing Nutrients in 100 grams Oranges with Peel VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Oranges with Peel	Sweet Pickle relish	Recommended Dietary Allowance
Energy	2.17% 63kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	12% 4.5g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	6.78% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	0.14% 0.007mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	1.15% 0.015mg	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	7.5% 30μg	0.25% 1μg	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	79% 71mg	1.1% 1mg	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	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 83.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	7% 70mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	9.44% 0.085mg	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	10% 0.8mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	NA	0.65% 0.015mg	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	3.14% 22mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	0.74% 25mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	1.68% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweet Pickle relish per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Sweet Pickle relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Sweet Pickle relish:

• 100 grams of Oranges with Peel have more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 47.1 times more Vitamin B5, 6.2 times more Vitamin B6, 30 times more Vitamin B9 and 71 times more Vitamin C than Sweet Pickle relish.
• While 100 g of Sweet Pickle relish contain 4.7 times more Vitamin A than Raw Oranges with Peel .
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• 100 grams of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Sweet Pickle relish:

• 100 grams of Oranges with Peel have 23.3 times more Calcium, 2.8 times more Magnesium, 1.6 times more Phosphorus, 7.8 times more Potassium and 1.3 times more Water than Sweet Pickle relish.
• While 100 g of Sweet Pickle relish contain 1.5 times more Copper and 405.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Sweet Pickle relish contain similar levels of Iron per 100 grams.
• 100 grams of Sweet Pickle relish lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Sweet Pickle relish lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 4.1 times more Fiber and 3.5 times more Protein than Sweet Pickle relish.
• While 100 g of Sweet Pickle relish contain 2.1 times more Energy, 3.9 times more Omega 3 and 2.3 times more Carbohydrate than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• 100 grams of Sweet Pickle relish provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Sweet Pickle relish provide inadequate amounts of Omega 6 in 100 grams.