Comparing Nutrients in 1 pound Oranges VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Oranges	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	20% 14.5g	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	9.4% 6.8g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	28.6% 11g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	81.3% 1.06mg	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	34% 136μg	18% 72.6μg	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	268% 241mg	375% 337mg	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	5.44% 0.82mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	32.8% 0.29mg	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	5.67% 0.45mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	22.7% 0.52mg	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	9.07% 63.5mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.3% 417g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Boiled Green Sweet Peppers with Salt:

• Raw Oranges have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 2.1 times more Vitamin A, 1.7 times more Vitamin B3, 3.9 times more Vitamin B6, 1.4 times more Vitamin C, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Boiled Green Sweet Peppers with Salt:

• Raw Oranges have 4.4 times more Calcium than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.4 times more Copper, 4.6 times more Iron, 4.6 times more Manganese, 1.3 times more Phosphorus, more Sodium and 1.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Magnesium, Potassium and Water per 1 lb.
• Both Raw Oranges as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.8 times more Energy, 1.9 times more Carbohydrate, 2.9 times more Sugars and 2 times more Fiber than Boiled and Drained Green Sweet Peppers with Salt.
• Both Raw Oranges and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Protein per 1 lb.
• Both Raw Oranges as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.