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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sauteed Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Energy	18.2% 528kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	192% 3.08g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	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	20% 26g	36.3% 47g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	12.6% 9.17g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	61% 548μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	2% 7.94μg	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	718% 646mg	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	81.8% 12.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	23.3% 1.87mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	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	13% 91mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.47% 313g	9.26% 343g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have 11.5 times more Vitamin A, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 5.8 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Vitamin B1 and 19.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Vitamin B5 per 14 oz.
• Both Sauteed Red Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sauteed Red Sweet Peppers have 5.2 times more Iron, 5 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.7 times more Calcium and 2.2 times more Copper than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Red Sweet Peppers have 2.7 times more Energy, 42.5 times more Fat, 44.5 times more Saturated Fat, 48.4 times more Omega 3 and 112.4 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Carbohydrate and 1.4 times more Fiber than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Protein per 14 oz.
• Both Sauteed Red Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.