Comparing Nutrients in 1 kilogram Banana Pepper VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Banana Pepper	Oranges with Peel	Recommended Dietary Allowance
Energy	9.3% 270kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	119% 155g	130g per day for Men 19-50 years
Sugars	27% 19.5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	118% 45g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	19% 170μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	71.5% 0.93mg	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	72.5% 290μg	75% 300μg	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	919% 827mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	63.3% 0.57mg	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	57.5% 4.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	45.7% 320mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 918g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Banana Pepper VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Banana Pepper vs Oranges with Peel :

• 1 kilogram of Banana Pepper has 2.5 times more Vitamin B3 and 3.8 times more Vitamin B6 than Oranges with Peel .
• Both Banana Pepper and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C per one kilogram.
• Both Raw Banana Pepper as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Banana Pepper vs Oranges with Peel :

• 1 kilogram of Banana Pepper has 1.6 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5 times more Calcium and 1.7 times more Iron than Raw Banana Pepper.
• Both Banana Pepper and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Banana Pepper lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Banana Pepper as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Banana Pepper has 1.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.3 times more Energy, 2.9 times more Carbohydrate and 1.3 times more Fiber than Raw Banana Pepper.
• 1 kilogram of Banana Pepper provide inadequate amounts of Energy
• Both Raw Banana Pepper as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.