Comparing Nutrients in 100 calories Oranges VS Cooked Frozen Chopped Red Sweet Peppers with Salt

Weight per 100 calories

• Oranges: 213g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 625g

Oranges have 2.9 times more energy per 100g than Cooked Frozen Chopped Red Sweet Peppers with Salt. It has low energy density when compared to other foods. Boiled Chopped Frozen Red Sweet Peppers, drained with Salt having very low energy density.

Which food has more nutrients per 100 calories - Oranges or Cooked Frozen Chopped Red Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Oranges	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	3.3% 0.56g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	27.4% 20g	24.7% 18g	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	13% 5g	38g per day for Men 19-50 years
Protein	3.57% 2g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	42.3% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	52% 0.68mg	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	15.6% 62.5μg	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	286% 258mg	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	45% 6.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.7% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	8.5% 85mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	30.6% 0.28mg	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	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	10.4% 43.8mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	26.4% 0.61mg	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	11.6% 81.3mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	13.2% 450mg	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	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	5% 185g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Raw Oranges have 3.7 times more Vitamin B5 than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 25.6 times more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 11.3 times more Vitamin B3, 5.3 times more Vitamin B6, 2.3 times more Vitamin C, 17.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Oranges as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Raw Oranges have 1.7 times more Calcium than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 2.9 times more Copper, 15.3 times more Iron, 2.1 times more Magnesium, 11.4 times more Manganese, 2.7 times more Phosphorus, more Sodium, 2.1 times more Zinc and 3.2 times more Water than Raw Oranges.
• Both Raw Oranges and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.2 times more Carbohydrate than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 4.4 times more Fat, 3.8 times more Omega 3, 14.7 times more Omega 6 and 3 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy, Sugars and Fiber per 100 kcal.
• Both Raw Oranges as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.