Comparing Nutrients in 14 ounces Oranges with Peel VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Oranges with Peel	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	8.62% 250kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	23.8% 23g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	71.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	213% 277g	130g per day for Men 19-50 years
Sugars	NA	225% 163g	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	47% 18g	300% 114g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	368% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	215% 34.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	247% 3.2mg	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	50.6% 202μg	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	313% 282mg	138% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	83% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	358% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	27.8% 278mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	101% 0.9mg	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	39.7% 3.18mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	NA	142% 3.26mg	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	12.5% 87.3mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	218% 7422mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.77% 28.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sun-dried Chile Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Sun-dried Chile Peppers:

• 14 ounces of Oranges with Peel have 1.2 times more Vitamin B1 and 2.3 times more Vitamin C than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 101.8 times more Vitamin A, 24.1 times more Vitamin B2, 17.3 times more Vitamin B3, 2.9 times more Vitamin B5, 8.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Sun-dried Chile Peppers:

• 14 ounces of Oranges with Peel have 1.6 times more Calcium and 11.5 times more Water than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 4 times more Copper, 7.6 times more Iron, 6.3 times more Magnesium, 7.2 times more Phosphorus, 9.5 times more Potassium, 5 times more Selenium, 45.5 times more Sodium and 9.3 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sun-dried Hot Chile Peppers contain 5.1 times more Energy, 19.4 times more Fat, 23.2 times more Saturated Fat, 69.5 times more Omega 6, 4.5 times more Carbohydrate, 6.4 times more Fiber and 8.1 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Sun-dried Hot Chile Peppers provide inadequate amounts of Omega 3 in 14 ounces.