Comparing Nutrients in 300 calories Sauteed Red Sweet Peppers VS Oranges

Weight per 300 calories

• Sauteed Red Sweet Peppers: 226g
• Oranges: 638g

Sauteed Red Sweet Peppers have 2.8 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Oranges	7%	2%	91%

Macro Nutrients

	Sauteed Red Sweet Peppers	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	57.7% 75g	130g per day for Men 19-50 years
Sugars	13.3% 9.65g	82.3% 59.7g	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	7.2% 5.2g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.06g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Oranges	Recommended Dietary Allowance
Vitamin A	34.6% 311μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	29.5% 0.38mg	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	1.13% 4.5μg	48% 191μg	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	408% 367mg	377% 340mg	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	46.5% 6.97mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Oranges	Recommended Dietary Allowance
Calcium	1.58% 15.8mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	4.26% 0.038mg	32% 0.29mg	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	13.3% 1.06mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	6.94% 0.16mg	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	7.4% 52mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.16% 47.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.08% 0.34mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	4.8% 178g	15% 554g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have 4.4 times more Vitamin A, 2.1 times more Vitamin B6, 6.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.4 times more Vitamin B1, 2.9 times more Vitamin B5 and 42.4 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 300 kcal.
• Both Sauteed Red Sweet Peppers as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Sauteed Red Sweet Peppers have 1.7 times more Iron, 1.6 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 16.2 times more Calcium, 7.5 times more Copper, 2.4 times more Magnesium, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Zinc and 3.1 times more Water than Sauteed Red Sweet Peppers.

Comparison of macro-nutrients per 300 calories:

• Sauteed Red Sweet Peppers have 37.5 times more Fat, 36.7 times more Saturated Fat, 39.1 times more Omega 3 and 97.1 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 5.1 times more Carbohydrate, 6.2 times more Sugars, 3.8 times more Fiber and 2.6 times more Protein than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Sauteed Red Sweet Peppers as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.