Comparing Nutrients in 14 ounces Oranges VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Oranges	Serrano Peppers	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	51% 37g	21% 15.2g	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	25% 9.53g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	154% 2mg	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	29.8% 119μg	23% 91μg	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	235% 211mg	198% 178mg	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	4.76% 0.71mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Serrano Peppers	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	57% 0.51mg	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	4.96% 0.4mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	32.3% 0.74mg	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	7.94% 55.6mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.7% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Serrano Peppers:

• Raw Oranges have 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 4.3 times more Vitamin A, 2 times more Vitamin B2, 5.5 times more Vitamin B3, 8.4 times more Vitamin B6, 3.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Serrano Peppers have similar amounts of Vitamin C per 14 oz.
• Both Raw Oranges as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Serrano Peppers:

• Raw Oranges have 3.6 times more Calcium than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 2.9 times more Copper, 8.6 times more Iron, 2.2 times more Magnesium, 7.5 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Potassium and 3.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Serrano Peppers have similar amounts of Water per 14 oz.
• Both Raw Oranges as well as Raw Serrano Peppers have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.5 times more Energy, 1.8 times more Carbohydrate and 2.4 times more Sugars than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 12 times more Omega 6, 1.5 times more Fiber and 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Serrano Peppers have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.