Comparing Nutrients in 1 kilogram Oranges with Peel VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Energy	21.7% 630kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	31% 22.6g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	55.3% 21g	38g per day for Men 19-50 years
Protein	23.2% 13g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	174% 1570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.2% 4.27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	115% 460μg	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	1419% 1277mg	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	105% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	70% 700mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	19% 0.17mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	48.7% 1.12mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Red Sweet Peppers per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Red Sweet Peppers:

• 1 kilogram of Oranges with Peel has 1.9 times more Vitamin B1 than Red Sweet Peppers.
• While 1 kg of Raw Red Sweet Peppers contains 12.1 times more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Oranges with Peel .
• Both Oranges with Peel and Red Sweet Peppers provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Red Sweet Peppers:

• 1 kilogram of Oranges with Peel has 10 times more Calcium, 3.4 times more Copper and 1.9 times more Iron than Red Sweet Peppers.
• While 1 kg of Raw Red Sweet Peppers contains 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Red Sweet Peppers contain similar levels of Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• 1 kilogram of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.4 times more Energy, 2.6 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Red Sweet Peppers.
• While 1 kg of Raw Red Sweet Peppers contains 3.5 times more Omega 3 than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• 1 kilogram of Red Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers provide inadequate amounts of Omega 6 in one kilogram.