Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Florida Oranges	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	16% 460kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	30% 39g	130g per day for Men 19-50 years
Sugars	126% 91g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	12.5% 7g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	21% 0.25mg	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	25% 4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	137% 1.78mg	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	42.5% 170μg	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	500% 450mg	517% 465mg	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

	Florida Oranges	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	43% 430mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	144% 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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	69.6% 1.6mg	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	17% 120mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	913% 13690mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Green Sweet Peppers with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Canned Green Sweet Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Green Sweet Peppers with Liquids:

• 1 kilogram of Florida Oranges has 4 times more Vitamin B1, 1.3 times more Vitamin B2 and 6.6 times more Vitamin B5 than Canned Green Sweet Peppers with Liquids.
• While 1 kg of Canned Green Sweet Peppers Solids and Liquids contains 1.4 times more Vitamin B3 and 3.5 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Canned Green Sweet Peppers with Liquids provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Canned Green Sweet Peppers with Liquids have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Green Sweet Peppers with Liquids:

• 1 kg of Canned Green Sweet Peppers Solids and Liquids contains 3.3 times more Copper, 8.9 times more Iron, 6.7 times more Manganese, 1.7 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Canned Green Sweet Peppers with Liquids contain similar levels of Calcium, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Canned Green Sweet Peppers Solids and Liquids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 3 times more Carbohydrate and 2 times more Fiber than Canned Green Sweet Peppers with Liquids.
• Both Raw Florida Oranges as well as Canned Green Sweet Peppers Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.