Comparing Nutrients in 1 kilogram Navel Oranges VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chili Powder	14%	34%	52%

Macro Nutrients

	Navel Oranges	Chili Powder	Recommended Dietary Allowance
Energy	17% 490kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	333% 5.33g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	440% 74.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	382% 497g	130g per day for Men 19-50 years
Sugars	117% 85g	99% 72g	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	59% 43g	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	% 21.4g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 7.6g	g per day for Men 19-50 years
Fiber	58% 22g	916% 348g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	240% 135g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chili Powder	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1648% 14830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	723% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	725% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1611% 21mg	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	70% 280μg	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	7.78% 7mg	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	2543% 381mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	881% 1057μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chili Powder	Recommended Dietary Allowance
Calcium	43% 430mg	330% 3300mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1111% 10mg	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	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	355% 1490mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	739% 17mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	574% 19500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	371% 204μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1911% 28670mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	391% 43mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Chili Powder:

• Raw Navel Oranges have 1.2 times more Vitamin B9 and 84.4 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 123.6 times more Vitamin A, 3.7 times more Vitamin B1, 18.4 times more Vitamin B2, 27.3 times more Vitamin B3, 3.4 times more Vitamin B5, 26.5 times more Vitamin B6, 254.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Chili Powder:

• Raw Navel Oranges have 8 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 7.7 times more Calcium, 25.6 times more Copper, 133.1 times more Iron, 13.5 times more Magnesium, 58.6 times more Manganese, 13 times more Phosphorus, 11.7 times more Potassium, more Selenium, 2867 times more Sodium and 53.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Chili Powder Spices contain 5.8 times more Energy, 95.2 times more Fat, 144.8 times more Saturated Fat, 59.2 times more Omega 3, 324.9 times more Omega 6, 4 times more Carbohydrate, 1.9 times more Fructose, 15.8 times more Fiber and 14.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Chili Powder Spices have similar amounts of Sugars per 1 kg.
• Both Raw Navel Oranges as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.