Comparing Nutrients in 1 kilogram Canned Green Sweet Peppers with Liquids VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Green Sweet Peppers with Liquids	15%	13%	72%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Green Sweet Peppers with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	31.6% 12g	7.9% 3g	38g per day for Men 19-50 years
Protein	14.3% 8g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Sweet Peppers with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	24% 0.31mg	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	40% 160μg	60% 240μg	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	517% 465mg	334% 301mg	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	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Sweet Peppers with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Calcium	41% 410mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	9.13% 0.21mg	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	28.6% 200mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	913% 13690mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.7% 913g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Sweet Peppers with Liquids VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Sweet Peppers with Liquids versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Sweet Peppers with Liquids vs Canned Orange Juice:

• 1 kilogram of Canned Green Sweet Peppers with Liquids has 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.6 times more Vitamin B1, 4.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Green Sweet Peppers Solids and Liquids.
• 1 kilogram of Canned Green Sweet Peppers with Liquids have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Green Sweet Peppers Solids and Liquids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Sweet Peppers with Liquids vs Canned Orange Juice:

• 1 kilogram of Canned Green Sweet Peppers with Liquids has 4.1 times more Calcium, 5.9 times more Copper, 8 times more Iron, 7.6 times more Manganese and 342.3 times more Sodium than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.3 times more Potassium than Canned Green Sweet Peppers Solids and Liquids.
• Both Canned Green Sweet Peppers with Liquids and Canned Orange Juice contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Canned Green Sweet Peppers Solids and Liquids as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Sweet Peppers with Liquids has 4 times more Fiber than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.8 times more Carbohydrate than Canned Green Sweet Peppers Solids and Liquids.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber
• Both Canned Green Sweet Peppers Solids and Liquids as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.