Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Green Sweet Peppers VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Energy	6.2% 180kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	30% 39g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	23.7% 9g	118% 45g	38g per day for Men 19-50 years
Protein	17% 9.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	25% 100μg	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	458% 412mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Calcium	8% 80mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	65% 5.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	18.6% 130mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.6% 947g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Green Sweet Peppers VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Green Sweet Peppers 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 Cooked Chopped Frozen Green Sweet Peppers vs Oranges with Peel :

• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers has 2.2 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Vitamin B1, 1.6 times more Vitamin B2, 14.3 times more Vitamin B5, 3 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers 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 Cooked Chopped Frozen Green Sweet Peppers vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 8.8 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus and 2.7 times more Potassium than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 3.5 times more Energy, 4 times more Carbohydrate, 5 times more Fiber and 1.4 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.