Comparing Nutrients in 14 ounces Oranges VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Oranges	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.1% 0.36g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	33% 0.43mg	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	9.92% 39.7μg	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	182% 164mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	16% 159mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	19.4% 0.17mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	16.7% 0.38mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Oranges have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 10.9 times more Vitamin B5, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Vitamin A, 3.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Oranges have 5 times more Calcium, 1.4 times more Magnesium and 2.5 times more Potassium than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 5.2 times more Iron and 3.9 times more Manganese than Raw Oranges.
• Both Raw Oranges and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Copper, Phosphorus and Water per 14 oz.
• Both Raw Oranges as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.6 times more Energy, 3 times more Carbohydrate and 2.7 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• Both Raw Oranges and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Protein per 14 oz.
• Both Raw Oranges as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.