Comparing Nutrients in 300 calories Navel Oranges VS Canned Green Sweet Peppers with Liquids

Weight per 300 calories

• Navel Oranges: 612g
• Canned Green Sweet Peppers with Liquids: 1667g

Navel Oranges have 2.7 times more energy per 100g than Canned Green Sweet Peppers with Liquids. It has low energy density when compared to other foods. Canned Green Sweet Peppers Solids and Liquids having very low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Canned Green Sweet Peppers with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Navel Oranges	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	50% 65g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	228% 2.97mg	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	52% 208μg	66.7% 267μg	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	402% 362mg	861% 775mg	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	6.12% 0.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	26.3% 263mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	241% 2.17mg	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	9.95% 0.8mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	116% 2.67mg	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	20% 141mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	71.6% 2433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	1521% 22817mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	14.2% 526g	41% 1521g	3700g per day for Men 19-50 years

Navel Oranges VS Canned Green Sweet Peppers With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Canned Green Sweet Peppers with Liquids?

Lets compare vitamin content per 300 calories of Navel Oranges vs Canned Green Sweet Peppers with Liquids:

• 300 calories of Navel Oranges have 2.5 times more Vitamin B5 than Canned Green Sweet Peppers with Liquids.
• While 300 kcal of Canned Green Sweet Peppers Solids and Liquids contain 1.8 times more Vitamin A, 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 6.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Sweet Peppers with Liquids provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Navel Oranges as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Canned Green Sweet Peppers with Liquids:

• 300 kcal of Canned Green Sweet Peppers Solids and Liquids contain 2.6 times more Calcium, 9.1 times more Copper, 16.8 times more Iron, 2.7 times more Magnesium, 15 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, more Selenium, 3726.7 times more Sodium, 6.1 times more Zinc and 2.9 times more Water than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Green Sweet Peppers Solids and Liquids contain 4.5 times more Omega 3, 17.3 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Sweet Peppers with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6