Comparing Nutrients in 1 kilogram Valencia Oranges VS Red Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Red Hot Chili Peppers	16%	8%	76%

Macro Nutrients

	Valencia Oranges	Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	17% 490kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	67.8% 88g	130g per day for Men 19-50 years
Sugars	NA	73% 53g	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	65.8% 25g	39.5% 15g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	53.3% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	389% 5.06mg	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	98% 390μg	57.5% 230μg	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	539% 485mg	1597% 1437mg	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	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	40% 400mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	143% 1.3mg	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	11.3% 0.9mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	81.3% 1.87mg	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	24.3% 170mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Red Hot Chili Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Red Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Red Hot Chili Peppers:

• 1 kilogram of Valencia Oranges has 1.2 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 4 times more Vitamin A, 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 8 times more Vitamin B6 and 3 times more Vitamin C than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Red Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Red Hot Chili Peppers:

• 1 kilogram of Valencia Oranges has 2.9 times more Calcium than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 3.5 times more Copper, 11.4 times more Iron, 2.3 times more Magnesium, 8.1 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium and 4.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Red Hot Chili Peppers contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Red Hot Chili Peppers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.3 times more Carbohydrate and 1.7 times more Fiber than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 1.8 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Red Hot Chili Peppers provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.