Comparing Nutrients in 300 calories Oranges VS Red Sweet Peppers

Weight per 300 calories

• Oranges: 638g
• Red Sweet Peppers: 1154g

Oranges have 1.8 times more energy per 100g than Red Sweet Peppers. It has low energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.57% 3.46g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	67% 48.5g	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	36% 26g	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	% 22.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	63.8% 24.2g	38g per day for Men 19-50 years
Protein	10.7% 6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	201% 1812μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.4% 4.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48% 191μg	133% 531μg	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	377% 340mg	1637% 1473mg	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	7.66% 1.15mg	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47% 56.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	25.5% 255mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	21.8% 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	7.98% 0.64mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	56% 1.3mg	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	12.8% 89.4mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	71.6% 2435mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	15% 554g	28.8% 1064g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Red Sweet Peppers:

• Raw Red Sweet Peppers contain 25.8 times more Vitamin A, 3.8 times more Vitamin B2, 6.3 times more Vitamin B3, 2.3 times more Vitamin B5, 8.8 times more Vitamin B6, 2.8 times more Vitamin B9, 4.3 times more Vitamin C, 15.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Red Sweet Peppers:

• Raw Oranges have 3.2 times more Calcium, 1.5 times more Copper and 2.8 times more Selenium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 7.8 times more Iron, 2.2 times more Magnesium, 8.1 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium, more Sodium, 6.5 times more Zinc and 1.9 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.2 times more Sugars than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 4.5 times more Fat, 14.5 times more Omega 3, 10 times more Omega 6, 1.6 times more Fiber and 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.