Comparing Nutrients in 14 ounces Frozen Chopped Green Sweet Peppers VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	36.3% 47g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.7% 6.35g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	19.2% 0.25mg	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	14% 55.6μg	38.7% 155μg	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	259% 233mg	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	16.3% 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	30.8% 2.46mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 373g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Green Sweet Peppers vs Valencia Oranges:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.5 times more Vitamin A, 5 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.2 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1, 8.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Valencia Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Green Sweet Peppers vs Valencia Oranges:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.4 times more Copper, 6.9 times more Iron and 5.1 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium and 2 times more Potassium than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Water per 14 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 2.5 times more Energy, 1.6 times more Omega 3, 2.7 times more Carbohydrate and 1.6 times more Fiber than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Valencia Oranges have similar amounts of Protein per 14 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.