Comparing Nutrients in 1 pound Oranges with Peel VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.07% 118kcal	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	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.67% 0.45g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	14% 10.3g	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	% 8.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	79% 712μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	52% 209μg	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	644% 579mg	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	47.8% 7.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	8.57% 0.077mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10% 373g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Red Sweet Peppers per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Red Sweet Peppers:

• 1 pound of Oranges with Peel has 1.9 times more Vitamin B1 than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 12.1 times more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Oranges with Peel .
• Both Oranges with Peel and Red Sweet Peppers provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Red Sweet Peppers:

• 1 pound of Oranges with Peel has 10 times more Calcium, 3.4 times more Copper and 1.9 times more Iron than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Red Sweet Peppers contain similar levels of Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.4 times more Energy, 2.6 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 3.5 times more Omega 3 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound of Red Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers provide inadequate amounts of Omega 6 in one pound.