Comparing Nutrients in 14 ounces Oranges VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Oranges	Green Sweet Peppers	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.26% 0.21g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	51% 37g	13% 9.53g	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	6.13% 4.45g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	25% 9.53g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	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	355% 319mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	21% 0.48mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 1.6 times more Vitamin A, 1.7 times more Vitamin B3, 3.7 times more Vitamin B6, 1.5 times more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Oranges have 4 times more Calcium than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 1.5 times more Copper, 3.4 times more Iron, 4.9 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Green Sweet Peppers have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Raw Oranges as well as Raw Green Sweet Peppers have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.4 times more Energy, 2.5 times more Carbohydrate, 3.9 times more Sugars and 1.4 times more Fiber than Raw Green Sweet Peppers.
• Both Raw Oranges and Raw Green Sweet Peppers have similar amounts of Protein per 14 oz.
• Both Raw Oranges as well as Raw Green Sweet Peppers have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.