Comparing Nutrients in 1 kilogram White Pepper VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
White Pepper	12%	6%	82%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Pepper	Oranges with Peel	Recommended Dietary Allowance
Energy	102% 2960kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	528% 686g	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	689% 262g	118% 45g	38g per day for Men 19-50 years
Protein	186% 104g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	White Pepper	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	233% 210mg	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

	White Pepper	Oranges with Peel	Recommended Dietary Allowance
Calcium	265% 2650mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1011% 9.1mg	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	1789% 143mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1870% 43mg	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	251% 1760mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.1% 114g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: White Pepper VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of White Pepper 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 White Pepper vs Oranges with Peel :

• 1 kilogram of White Pepper has 2.5 times more Vitamin B2 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.5 times more Vitamin B1, 2.4 times more Vitamin B3, 3 times more Vitamin B9 and 3.4 times more Vitamin C than White Pepper Spices.
• Both White Pepper and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of White Pepper have insufficient amounts of Vitamin B1 and Vitamin B3
• Both White Pepper Spices 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 White Pepper vs Oranges with Peel :

• 1 kilogram of White Pepper has 3.8 times more Calcium, 16 times more Copper, 17.9 times more Iron, 6.4 times more Magnesium, 8 times more Phosphorus, 4.4 times more Selenium and 10.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.7 times more Potassium and 7.2 times more Water than White Pepper Spices.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Pepper has 4.7 times more Energy, 7.1 times more Fat, 4.4 times more Carbohydrate, 5.8 times more Fiber and 8 times more Protein than Oranges with Peel .