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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Oranges with Peel	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	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	119% 155g	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	118% 45g	31.6% 12g	38g per day for Men 19-50 years
Protein	23.2% 13g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	827% 744mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25% 919g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Green Sweet Peppers with Salt per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.2 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled Green Sweet Peppers with Salt.
• While 1 kg of Boiled and Drained Green Sweet Peppers with Salt contains 1.8 times more Vitamin A and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Green Sweet Peppers with Salt provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 7.8 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium and 1.2 times more Phosphorus than Boiled Green Sweet Peppers with Salt.
• While 1 kg of Boiled and Drained Green Sweet Peppers with Salt contains 119 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Green Sweet Peppers with Salt contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Green Sweet Peppers with Salt lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Boiled and Drained Green Sweet Peppers with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.4 times more Energy, 2.5 times more Carbohydrate, 3.8 times more Fiber and 1.4 times more Protein than Boiled Green Sweet Peppers with Salt.
• 1 kilogram of Boiled Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Boiled and Drained Green Sweet Peppers with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.