Comparing Nutrients in 14 ounces Oranges VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	6.43% 187kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	34% 5.8g	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	210% 273g	130g per day for Men 19-50 years
Sugars	51% 37g	223% 162g	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	222% 84.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1704% 15332μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	397% 4.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	679% 8.82mg	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	227% 909μg	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	8379% 7541mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	378% 453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	16% 159mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	613% 5.5mg	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	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	327% 7.53mg	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	185% 1298mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	370% 12582mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	87% 9.57mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.21% 7.94g	3700g per day for Men 19-50 years

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

• Freeze-dried Red Sweet Peppers contain 351.2 times more Vitamin A, 13.8 times more Vitamin B1, 30 times more Vitamin B2, 26.2 times more Vitamin B3, 2 times more Vitamin B5, 37.1 times more Vitamin B6, 7.6 times more Vitamin B9, 35.7 times more Vitamin C, 22.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Dried Red Sweet Peppers:

• Raw Oranges have 43.4 times more Water than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 3.4 times more Calcium, 30.9 times more Copper, 104 times more Iron, 18.8 times more Magnesium, 75.9 times more Manganese, 23.4 times more Phosphorus, 17.5 times more Potassium, 7.4 times more Selenium, more Sodium and 34.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Red Sweet Peppers contain 6.7 times more Energy, 25 times more Fat, 29.8 times more Saturated Fat, 20.7 times more Omega 3, 81.2 times more Omega 6, 5.8 times more Carbohydrate, 4.4 times more Sugars, 8.9 times more Fiber and 19 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.