Comparing Nutrients in 1 pound Oranges VS Cooked Frozen Chopped Red Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Oranges	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.4% 0.41g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	18% 13g	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	28.6% 11g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	48.4% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	37.7% 0.49mg	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	11.3% 45.4μg	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	208% 187mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	22% 0.2mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	19% 0.44mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Raw Oranges have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 10.9 times more Vitamin B5, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 8.7 times more Vitamin A, 3.8 times more Vitamin B3, 1.8 times more Vitamin B6, 6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Raw Oranges have 5 times more Calcium, 1.4 times more Magnesium and 2.5 times more Potassium than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 5.2 times more Iron, 3.9 times more Manganese and more Sodium than Raw Oranges.
• Both Raw Oranges and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Copper, Phosphorus and Water per 1 lb.
• Both Raw Oranges as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.9 times more Energy, 3.5 times more Carbohydrate, 3.3 times more Sugars and 3 times more Fiber than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• Both Raw Oranges and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Protein per 1 lb.
• Both Raw Oranges as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.