Comparing Nutrients in 100 calories Oranges VS Green Hot Chili Peppers

Weight per 100 calories

• Oranges: 213g
• Green Hot Chili Peppers: 250g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Oranges or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Oranges	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.16% 0.053g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	18% 23.7g	130g per day for Men 19-50 years
Sugars	27.4% 20g	17.6% 12.8g	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	13.4% 5.1g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	3.57% 2g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	16.4% 148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	3.05% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	53.5% 0.7mg	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	16% 64μg	14.4% 57.5μg	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	126% 113mg	674% 606mg	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	2.55% 0.38mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.8% 35.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	8.5% 85mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	48.3% 0.44mg	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	2.66% 0.21mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	25.8% 0.59mg	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	4.26% 29.8mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	5% 185g	5.93% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Green Hot Chili Peppers:

• Raw Oranges have 3.5 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 6.3 times more Vitamin A, 2.6 times more Vitamin B2, 4 times more Vitamin B3, 5.4 times more Vitamin B6, 5.4 times more Vitamin C, 4.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Green Hot Chili Peppers have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Raw Oranges as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Green Hot Chili Peppers:

• Raw Oranges have 1.9 times more Calcium than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 4.5 times more Copper, 14.1 times more Iron, 2.9 times more Magnesium, 11.1 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium, more Sodium and 5 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Green Hot Chili Peppers have similar amounts of Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.6 times more Sugars and 1.4 times more Fiber than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 6.8 times more Omega 6 and 2.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Green Hot Chili Peppers have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Oranges as well as Raw Green Hot Chili Peppers have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.