Comparing Nutrients in 1 kilogram Frozen Chopped Green Sweet Peppers VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Navel Oranges	Recommended Dietary Allowance
Energy	6.9% 200kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	42% 16g	58% 22g	38g per day for Men 19-50 years
Protein	19.3% 11g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Navel Oranges	Recommended Dietary Allowance
Vitamin A	20% 180μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	60.8% 0.79mg	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	35% 140μg	85% 340μg	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	652% 587mg	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Navel Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	43.3% 0.39mg	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	77.5% 6.2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	12.6% 0.29mg	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	24.3% 170mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25.4% 940g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Green Sweet Peppers vs Navel Oranges:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.5 times more Vitamin A, 3.2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B2, 8.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Green Sweet Peppers vs Navel Oranges:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.4 times more Copper, 4.8 times more Iron and 4 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.8 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Navel Oranges have similar amounts of Water per 1 kg.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges contain 2.5 times more Energy, 2.8 times more Carbohydrate and 1.4 times more Fiber than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Navel Oranges have similar amounts of Protein per 1 kg.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.