Comparing Nutrients in 1 kilogram Canned Pimento VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Pimento	16%	10%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Pimento	Valencia Oranges	Recommended Dietary Allowance
Energy	7.93% 230kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	39.2% 51g	91% 119g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	50% 19g	65.8% 25g	38g per day for Men 19-50 years
Protein	19.6% 11g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pimento	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	148% 1330μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	15% 60μg	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	943% 849mg	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	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pimento	Valencia Oranges	Recommended Dietary Allowance
Calcium	6% 60mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	210% 17mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	24.3% 170mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	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	9.33% 140mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25% 931g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pimento vs Valencia Oranges:

• Canned Pimento has 11.1 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.1 times more Vitamin B1, 25 times more Vitamin B5 and 6.5 times more Vitamin B9 than Canned Pimento.
• Both Canned Pimento as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Pimento vs Valencia Oranges:

• Canned Pimento has 1.3 times more Copper, 18.7 times more Iron, 4 times more Manganese and 3.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium and 1.7 times more Magnesium than Canned Pimento.
• Both Canned Pimento and Raw Valencia Oranges have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 2.1 times more Energy, 2.3 times more Carbohydrate and 1.3 times more Fiber than Canned Pimento.
• Both Canned Pimento and Raw Valencia Oranges have similar amounts of Omega 3 and Protein per 1 kg.
• Both Canned Pimento as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.