Comparing Nutrients in 300 calories Hungarian Peppers VS Valencia Oranges

Weight per 300 calories

• Hungarian Peppers: 1035g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.7 times more energy per unit of mass than Raw Hungarian Peppers, which is low in comparison to other foods. Hungarian Peppers having very low energy density.

Which food has more nutrients per 300 calories - Hungarian Peppers or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Hungarian Peppers	9%	11%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Hungarian Peppers	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.37% 4.24g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	56% 72.8g	130g per day for Men 19-50 years
Sugars	50.4% 36.5g	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	27.2% 10.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Hungarian Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	47% 424μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.8% 0.57mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.35mg	29.7% 0.39mg	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	137% 548μg	59.7% 239μg	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	1068% 961mg	330% 297mg	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	33% 4.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.3% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hungarian Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	12.4% 124mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	25% 0.23mg	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	59.5% 4.76mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	6.12% 0.14mg	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	43% 300mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28.2% 3.1mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	25.6% 947g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hungarian Peppers vs Valencia Oranges:

• Raw Hungarian Peppers have 5.8 times more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B5, 13.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Hungarian Peppers as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hungarian Peppers vs Valencia Oranges:

• Raw Hungarian Peppers have 5.3 times more Copper, 8.6 times more Iron, 2.7 times more Magnesium, 15 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, 8.4 times more Zinc and 1.8 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Calcium than Raw Hungarian Peppers.

Comparison of macro-nutrients per 300 calories:

• Raw Hungarian Peppers have 2.3 times more Fat, 8.8 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Fiber than Raw Hungarian Peppers.
• Both Raw Hungarian Peppers and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raw Hungarian Peppers as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.