Comparing Nutrients in 1 kilogram Navel Oranges VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Navel Oranges	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	17% 490kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	25.4% 8.13g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	180% 30.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	537% 699g	130g per day for Men 19-50 years
Sugars	117% 85g	566% 411g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	755% 287g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	927% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	623% 8.1mg	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	85% 340μg	128% 510μg	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	657% 591mg	349% 314mg	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	10% 1.5mg	209% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	902% 1082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	43% 430mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	253% 2.28mg	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	16.3% 1.3mg	755% 60.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	357% 8.2mg	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	33% 230mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	550% 18700mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	93% 10mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.93% 71.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sun-dried Chile Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Sun-dried Chile Peppers:

• 1 kilogram of Navel Oranges has 1.9 times more Vitamin C than Sun-dried Chile Peppers.
• While 1 kg of Sun-dried Hot Chile Peppers contains 110.3 times more Vitamin A, 23.6 times more Vitamin B2, 20.4 times more Vitamin B3, 3.7 times more Vitamin B5, 10.3 times more Vitamin B6, 1.5 times more Vitamin B9, 20.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Sun-dried Chile Peppers provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Sun-dried Chile Peppers:

• 1 kilogram of Navel Oranges has 12 times more Water than Sun-dried Chile Peppers.
• While 1 kg of Sun-dried Hot Chile Peppers contains 5.8 times more Copper, 46.5 times more Iron, 8 times more Magnesium, 28.3 times more Manganese, 6.9 times more Phosphorus, 11.3 times more Potassium, more Selenium, 91 times more Sodium and 12.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sun-dried Chile Peppers contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sun-dried Hot Chile Peppers contains 6.6 times more Energy, 38.7 times more Fat, 47.8 times more Saturated Fat, 132.9 times more Omega 6, 5.6 times more Carbohydrate, 4.8 times more Sugars, 13 times more Fiber and 11.6 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Sun-dried Hot Chile Peppers provide inadequate amounts of Omega 3 in one kilogram.