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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sauteed Red Sweet Peppers	Navel Oranges	Recommended Dietary Allowance
Energy	18.2% 528kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	192% 3.08g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	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% 26g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	12.6% 9.17g	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	% 7.6g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 17g	g per day for Men 19-50 years
Fiber	19% 7.14g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Navel 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	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	2% 7.94μg	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	718% 646mg	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	81.8% 12.3mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Navel Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	23.3% 1.87mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	13% 91mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.47% 313g	9.22% 341g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have 11.5 times more Vitamin A, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 4.6 times more Vitamin B6, 2.8 times more Vitamin C, 20.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 17 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Sauteed Red Sweet 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 Sauteed Red Sweet Peppers vs Navel Oranges:

• Sauteed Red Sweet Peppers have 3.6 times more Iron, 4 times more Manganese, 21 times more Sodium and 1.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Calcium and 2.3 times more Copper than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Red Sweet Peppers have 2.7 times more Energy, 85 times more Fat, 91.6 times more Saturated Fat, 86.1 times more Omega 3 and 215 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Carbohydrate and 2 times more Sugars than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Navel Oranges have similar amounts of Fructose, Fiber and Protein per 14 oz.
• Both Sauteed Red Sweet Peppers as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.