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

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Green Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Energy	6.9% 200kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	35.7% 46.4g	119% 155g	130g per day for Men 19-50 years
Sugars	33% 24g	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	15.4% 11g	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	% 11.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	118% 45g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	20% 180μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	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	893% 804mg	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	42.5% 3.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	28.6% 200mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.4% 939g	22.2% 823g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Green Sweet Peppers has 1.4 times more Vitamin A and 2.4 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Green Sweet Peppers.
• Both Green Sweet Peppers and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Green Sweet Peppers have insufficient amounts of Vitamin B5
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Green Sweet Peppers as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Green Sweet Peppers vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 7 times more Calcium, 2.4 times more Iron and 1.4 times more Magnesium than Raw Green Sweet Peppers.
• Both Green Sweet Peppers and Oranges with Peel contain similar levels of Copper, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Green Sweet Peppers lack sufficient amounts of Calcium
• Both Raw 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 3.2 times more Energy, 3.3 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Raw Green Sweet Peppers.
• 1 kilogram of Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Raw Green Sweet Peppers as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.