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

Macros Ratio

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

Macro Nutrients

	Red Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Energy	4.07% 118kcal	9.85% 286kcal	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	0.84% 0.27g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	54% 70.3g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	14% 10.3g	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	% 8.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	8% 4.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	79% 712μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52% 209μg	34% 136μg	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	644% 579mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47.8% 7.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	28.7% 0.26mg	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	24.4% 1.95mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	17% 118mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Sweet Peppers has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Vitamin B1 than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Oranges with Peel provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Red Sweet Peppers as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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