Comparing Nutrients in 1 pound Valencia Oranges VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chili Powder	14%	34%	52%

Macro Nutrients

	Valencia Oranges	Chili Powder	Recommended Dietary Allowance
Energy	7.66% 222kcal	44% 1279kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	66.8% 64.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	35% 11g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	173% 225g	130g per day for Men 19-50 years
Sugars	NA	45% 32.6g	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	27% 19.5g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	415% 158g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chili Powder	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	747% 6727μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	731% 9.5mg	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	44.2% 177μg	31.8% 127μg	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	244% 220mg	3.53% 3.18mg	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	NA	1153% 173mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	400% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chili Powder	Recommended Dietary Allowance
Calcium	18% 181mg	150% 1497mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	504% 4.54mg	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	5.1% 0.41mg	981% 78.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	161% 676mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	335% 7.7mg	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	11% 77mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	260% 8845mg	3400mg per day for Men 19-50 years
Selenium	NA	168% 93μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	867% 13004mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	177% 19.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.3% 48.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Chili Powder:

• Raw Valencia Oranges have 1.4 times more Vitamin B9 and 69.3 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 123.6 times more Vitamin A, 2.9 times more Vitamin B1, 23.5 times more Vitamin B2, 42.3 times more Vitamin B3, 3.6 times more Vitamin B5 and 33.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Chili Powder:

• Raw Valencia Oranges have 8 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 8.3 times more Calcium, 27 times more Copper, 192.2 times more Iron, 14.9 times more Magnesium, 73.9 times more Manganese, 17.6 times more Phosphorus, 10.9 times more Potassium, more Sodium and 71.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Chili Powder Spices contain 5.8 times more Energy, 47.6 times more Fat, 70.3 times more Saturated Fat, 33.3 times more Omega 3, 169.8 times more Omega 6, 4.2 times more Carbohydrate, 13.9 times more Fiber and 12.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.