Comparing Nutrients in 1 kilogram Oranges VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Oranges	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	16.2% 470kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	30% 39g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	83% 1.08mg	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	25% 100μg	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	458% 412mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	40% 400mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	49% 0.44mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	42% 0.97mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25.6% 947g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Oranges have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 10.9 times more Vitamin B5, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Vitamin A, 3.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Oranges have 5 times more Calcium, 1.4 times more Magnesium and 2.5 times more Potassium than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 5.2 times more Iron and 3.9 times more Manganese than Raw Oranges.
• Both Raw Oranges and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Copper, Phosphorus and Water per 1 kg.
• Both Raw Oranges as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.6 times more Energy, 3 times more Carbohydrate and 2.7 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• Both Raw Oranges and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Protein per 1 kg.
• Both Raw Oranges as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.