Comparing Nutrients in 1 kilogram Oranges VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Energy	16.2% 470kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	129% 94g	58% 42g	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	31% 22.6g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	174% 1570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.2% 4.27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	115% 460μg	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	1419% 1277mg	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	105% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	40% 400mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	19% 0.17mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	48.7% 1.12mg	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	20% 140mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	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	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25% 922g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Red Sweet Peppers:

• Raw Oranges have 1.6 times more Vitamin B1 than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 14.3 times more Vitamin A, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 2.4 times more Vitamin C, 8.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Red Sweet Peppers:

• Raw Oranges have 5.7 times more Calcium and 2.6 times more Copper than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 4.3 times more Iron, 4.5 times more Manganese, 1.9 times more Phosphorus and 3.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Magnesium, Potassium and Water per 1 kg.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.8 times more Energy, 1.9 times more Carbohydrate and 2.2 times more Sugars than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 8 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.