Comparing Nutrients in 1 pound Oranges with Peel VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Oranges with Peel	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	13.6% 17.7g	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	53.7% 20.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	62% 0.81mg	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	358% 322mg	234% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oranges with Peel	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	65.5% 0.59mg	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	45.4% 3.63mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	31.6% 0.73mg	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	14.3% 100mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	414% 6210mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10% 373g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Green Sweet Peppers with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Canned Green Sweet Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Canned Green Sweet Peppers with Liquids:

• 1 pound of Oranges with Peel has 4 times more Vitamin B1, 1.7 times more Vitamin B2, 8.7 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Green Sweet Peppers with Liquids.
• While 1 lb of Canned Green Sweet Peppers Solids and Liquids contains 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Green Sweet Peppers with Liquids provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Green Sweet Peppers with Liquids have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Canned Green Sweet Peppers with Liquids:

• 1 pound of Oranges with Peel has 1.7 times more Calcium, 1.3 times more Magnesium and 1.3 times more Potassium than Canned Green Sweet Peppers with Liquids.
• While 1 lb of Canned Green Sweet Peppers Solids and Liquids contains 2.3 times more Copper and 684.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Green Sweet Peppers with Liquids contain similar levels of Iron, Phosphorus and Water per one pound.
• Both Raw Oranges with Peel as well as Canned Green Sweet Peppers Solids and Liquids lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 3.5 times more Energy, 4 times more Carbohydrate, 3.8 times more Fiber and 1.6 times more Protein than Canned Green Sweet Peppers with Liquids.
• 1 pound of Canned Green Sweet Peppers with Liquids provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Canned Green Sweet Peppers Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.