Comparing Nutrients in 1 kilogram Oranges VS Canned Jalapeno Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Oranges	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	16.2% 470kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	129% 94g	29.5% 21.4g	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	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	146% 1.9mg	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	75% 300μg	35% 140μg	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	591% 532mg	111% 100mg	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	12% 1.8mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	40% 400mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	162% 1.46mg	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	12.5% 1mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	49.6% 1.14mg	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	20% 140mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1114% 16710mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Canned Jalapeno Peppers with Liquids:

• Raw Oranges have 2 times more Vitamin B1, 2.1 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 7.7 times more Vitamin A, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 3.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Oranges as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Canned Jalapeno Peppers with Liquids:

• Raw Oranges have 1.7 times more Calcium than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 3.2 times more Copper, 18.8 times more Iron, 1.5 times more Magnesium, 4.6 times more Manganese, 1.3 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Potassium and Water per 1 kg.
• Both Raw Oranges as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.7 times more Energy, 2.5 times more Carbohydrate and 4.4 times more Sugars than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 3.4 times more Omega 3 and 27.2 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Oranges as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.