Comparing Nutrients in 300 calories Sun-dried Chile Peppers VS Oranges with Peel

Weight per 300 calories

• Sun-dried Chile Peppers: 93g
• Oranges with Peel: 476g

Sun-dried Chile Peppers have 5.1 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Sun-dried Chile Peppers or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sun-dried Chile Peppers	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.38g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	56.8% 74g	130g per day for Men 19-50 years
Sugars	52.4% 38g	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	70% 26.6g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	136% 1226μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	34% 0.44mg	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	12% 47.2μg	35.7% 143μg	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	32.3% 29mg	376% 338mg	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	19.4% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.5% 100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	30% 0.27mg	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	70% 5.6mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.5mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	21% 147mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	51% 1731mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	5.6% 84.3mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.18% 6.62g	10.6% 392g	3700g per day for Men 19-50 years

Sun-dried Chile Peppers VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sun-dried Chile Peppers or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Sun-dried Chile Peppers vs Oranges with Peel :

• 300 calories of Sun-dried Chile Peppers have 19.8 times more Vitamin A, 4.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 6.3 times more Vitamin B1, 1.8 times more Vitamin B5, 3 times more Vitamin B9 and 11.6 times more Vitamin C than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Sun-dried Chile Peppers vs Oranges with Peel :

• 300 calories of Sun-dried Chile Peppers have 1.5 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 8 times more Calcium, 1.3 times more Copper and 59.2 times more Water than Sun-dried Hot Chile Peppers.
• 300 calories of Sun-dried Chile Peppers lack sufficient amounts of Calcium and Selenium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sun-dried Chile Peppers have 13.5 times more Omega 6, 1.2 times more Fiber and 1.6 times more Protein than Oranges with Peel .
• Both Sun-dried Chile Peppers and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Sun-dried Hot Chile Peppers as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.