Comparing Nutrients in 1 kilogram Oranges with Peel VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chili Powder	14%	34%	52%

Macro Nutrients

	Oranges with Peel	Chili Powder	Recommended Dietary Allowance
Energy	21.7% 630kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	333% 5.33g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	382% 497g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 21.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	118% 45g	916% 348g	38g per day for Men 19-50 years
Protein	23.2% 13g	240% 135g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chili Powder	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1648% 14830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	723% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	725% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	7.78% 7mg	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	2543% 381mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	881% 1057μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chili Powder	Recommended Dietary Allowance
Calcium	70% 700mg	330% 3300mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	355% 1490mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	574% 19500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	371% 204μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1911% 28670mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	391% 43mg	11mg per day for Men 19-50 years
Water	22.2% 823g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chili Powder per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 101.4 times more Vitamin C than Chili Powder.
• While 1 kg of Chili Powder Spices contains 114.1 times more Vitamin A, 2.5 times more Vitamin B1, 18.8 times more Vitamin B2, 23.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 22.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Chili Powder provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• 1 kilogram of Chili Powder have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Chili Powder Spices have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Chili Powder:

• 1 kilogram of Oranges with Peel has 7.7 times more Water than Chili Powder.
• While 1 kg of Chili Powder Spices contains 4.7 times more Calcium, 17.5 times more Copper, 21.6 times more Iron, 10.6 times more Magnesium, 13.6 times more Phosphorus, 9.9 times more Potassium, 29.1 times more Selenium, 1433.5 times more Sodium and 39.1 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chili Powder Spices contains 4.5 times more Energy, 47.6 times more Fat, 70.3 times more Saturated Fat, 33.3 times more Omega 3, 169.8 times more Omega 6, 3.2 times more Carbohydrate, 7.7 times more Fiber and 10.4 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6