Comparing Nutrients in 14 ounces Valencia Oranges VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Valencia Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	6.7% 194kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	210% 273g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	222% 84.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	378% 453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	16% 159mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	185% 1298mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	370% 12582mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	87% 9.57mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Dried Red Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Dried Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Freeze-dried Red Sweet Peppers contain 321.9 times more Vitamin A, 13.8 times more Vitamin B1, 30 times more Vitamin B2, 27 times more Vitamin B3, 2 times more Vitamin B5, 35.3 times more Vitamin B6, 5.9 times more Vitamin B9 and 39.2 times more Vitamin C than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Valencia Oranges have 43.2 times more Water than Dried Red Sweet Peppers.
• While 14 oz of Freeze-dried Red Sweet Peppers contain 3.4 times more Calcium, 37.5 times more Copper, 115.6 times more Iron, 18.8 times more Magnesium, 82.5 times more Manganese, 19.2 times more Phosphorus, 17.7 times more Potassium, more Sodium and 40.2 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Freeze-dried Red Sweet Peppers contain 6.4 times more Energy, 10 times more Fat, 9.1 times more Omega 3, 33.2 times more Omega 6, 5.8 times more Carbohydrate, 8.5 times more Fiber and 17.2 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein