Comparing Nutrients in 1 kilogram Valencia Oranges VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
White Pepper	12%	6%	82%

Macro Nutrients

	Valencia Oranges	White Pepper	Recommended Dietary Allowance
Energy	17% 490kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	528% 686g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	689% 262g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	White Pepper	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	77% 1mg	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	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	539% 485mg	233% 210mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	White Pepper	Recommended Dietary Allowance
Calcium	40% 400mg	265% 2650mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	1011% 9.1mg	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	1789% 143mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1870% 43mg	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	251% 1760mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	3.1% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs White Pepper:

• Raw Valencia Oranges have more Vitamin A, 4 times more Vitamin B1, 1.3 times more Vitamin B3, 3.9 times more Vitamin B9 and 2.3 times more Vitamin C than White Pepper Spices.
• While White Pepper Spices contain 3.2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as White Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs White Pepper:

• Raw Valencia Oranges have 2.5 times more Potassium and 7.6 times more Water than White Pepper Spices.
• While White Pepper Spices contain 6.6 times more Calcium, 24.6 times more Copper, 159 times more Iron, 9 times more Magnesium, 187 times more Manganese, 10.4 times more Phosphorus and 18.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• White Pepper Spices contain 6 times more Energy, 7.1 times more Fat, 17.9 times more Saturated Fat, 5.8 times more Carbohydrate, 10.5 times more Fiber and 10 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as White Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.