Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Valencia Oranges	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	20.7% 15g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	65.8% 25g	31.6% 12g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	179% 2.33mg	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	40% 160μg	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	827% 744mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	72.2% 0.65mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	50% 1.15mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25% 919g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Boiled Green Sweet Peppers with Salt:

• Raw Valencia Oranges have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.9 times more Vitamin A, 1.7 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Boiled Green Sweet Peppers with Salt:

• Raw Valencia Oranges have 4.4 times more Calcium than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.8 times more Copper, 5.1 times more Iron, 5 times more Manganese, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.9 times more Energy, 1.6 times more Omega 3, 1.9 times more Carbohydrate and 2.1 times more Fiber than Boiled and Drained Green Sweet Peppers with Salt.
• Both Raw Valencia Oranges and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Protein per 1 kg.
• Both Raw Valencia Oranges as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.