Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Red Sweet Peppers VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Chopped Frozen Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Energy	5.5% 160kcal	17% 490kcal	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	25.5% 33g	91% 119g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	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	21% 8g	65.8% 25g	38g per day for Men 19-50 years
Protein	17% 9.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	107% 960μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	72% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.6% 947g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Red Sweet Peppers vs Valencia Oranges:

• Boiled Chopped Frozen Red Sweet Peppers have 8 times more Vitamin A, 3.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 10.9 times more Vitamin B5 and 3.9 times more Vitamin B9 than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Vitamin C per 1 kg.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Red Sweet Peppers vs Valencia Oranges:

• Boiled Chopped Frozen Red Sweet Peppers have 5.8 times more Iron and 4.2 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus and 2.5 times more Potassium than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Copper and Water per 1 kg.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 3.1 times more Energy, 1.8 times more Omega 3, 3.6 times more Carbohydrate and 3.1 times more Fiber than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Protein per 1 kg.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.