Comparing Nutrients in 14 ounces Oranges VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Black Pepper	13%	9%	78%

Macro Nutrients

	Oranges	Black Pepper	Recommended Dietary Allowance
Energy	6.43% 187kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	16.2% 2.75g	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	195% 254g	130g per day for Men 19-50 years
Sugars	51% 37g	3.5% 2.54g	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	1.26% 0.91g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	25% 9.53g	264% 100g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Black Pepper	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	89% 1.15mg	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	17% 67.5μg	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	235% 211mg	0% 0mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Black Pepper	Recommended Dietary Allowance
Calcium	16% 159mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	587% 5.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	2201% 50.6mg	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	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	155% 5275mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Black Pepper:

• Raw Oranges have 1.8 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 2.5 times more Vitamin A, 4.5 times more Vitamin B2, 4.1 times more Vitamin B3, 5.6 times more Vitamin B5, 4.9 times more Vitamin B6, 5.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Black Pepper Spices have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Oranges as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Black Pepper:

• Raw Oranges have 7 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 11.1 times more Calcium, 29.6 times more Copper, 97.1 times more Iron, 17.1 times more Magnesium, 510.1 times more Manganese, 11.3 times more Phosphorus, 7.3 times more Potassium, 9.8 times more Selenium, more Sodium and 17 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 14.6 times more Sugars than Black Pepper Spices.
• While Black Pepper Spices contain 5.3 times more Energy, 27.2 times more Fat, 92.8 times more Saturated Fat, 21.7 times more Omega 3, 38.6 times more Omega 6, 5.4 times more Carbohydrate, 10.5 times more Fiber and 11.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.