Comparing Nutrients in 14 ounces Jalapeno Peppers VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Jalapeno Peppers	Navel Oranges	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	22.6% 16.4g	46.5% 33.7g	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	14.4% 10.4g	12.3% 8.93g	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	% 5.87g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 17g	g per day for Men 19-50 years
Fiber	29.2% 11g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Navel Oranges	Recommended Dietary Allowance
Vitamin A	24% 214μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	24% 0.31mg	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	26.8% 107μg	33.7% 135μg	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	523% 471mg	261% 235mg	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	95% 14.2mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Navel Oranges	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	17% 0.15mg	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	12.4% 0.99mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	5% 0.12mg	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	14.7% 103mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.84% 364g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jalapeno Peppers vs Navel Oranges:

• Raw Jalapeno Peppers have 4.5 times more Vitamin A, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 1.2 times more Vitamin B5, 5.3 times more Vitamin B6, 2 times more Vitamin C, 23.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Jalapeno Peppers vs Navel Oranges:

• Raw Jalapeno Peppers have 1.9 times more Iron, 1.4 times more Magnesium, 3.3 times more Manganese, 1.5 times more Potassium and 1.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Calcium than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Raw Navel Oranges have similar amounts of Copper, Phosphorus and Water per 14 oz.
• Both Raw Jalapeno Peppers as well as Raw Navel Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Jalapeno Peppers have 5.6 times more Omega 3 and 1.3 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Energy, 1.9 times more Carbohydrate and 2.1 times more Sugars than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Raw Navel Oranges have similar amounts of Fructose and Protein per 14 oz.
• Both Raw Jalapeno Peppers as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.