Comparing Nutrients in 500 calories Oranges VS Green Hot Chili Peppers

Weight per 500 calories

• Oranges: 1064g
• Green Hot Chili Peppers: 1250g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Oranges or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Oranges	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	91% 118g	130g per day for Men 19-50 years
Sugars	137% 99g	88% 63.8g	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	67% 25.5g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	18% 10g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Oranges	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	13% 117μg	82% 738μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	267% 3.48mg	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	79.8% 319μg	72% 288μg	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	629% 566mg	3368% 3031mg	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	12.8% 1.9mg	57.5% 8.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	42.6% 426mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	242% 2.18mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	129% 2.96mg	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	21.3% 149mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	25% 923g	29.6% 1097g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Green Hot Chili Peppers:

• Raw Oranges have 3.5 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 6.3 times more Vitamin A, 2.6 times more Vitamin B2, 4 times more Vitamin B3, 5.4 times more Vitamin B6, 5.4 times more Vitamin C, 4.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Green Hot Chili Peppers have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Raw Oranges as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Green Hot Chili Peppers:

• Raw Oranges have 1.9 times more Calcium than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 4.5 times more Copper, 14.1 times more Iron, 2.9 times more Magnesium, 11.1 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium, more Sodium and 5 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Green Hot Chili Peppers have similar amounts of Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.6 times more Sugars and 1.4 times more Fiber than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 6.8 times more Omega 6 and 2.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Green Hot Chili Peppers have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Oranges as well as Raw Green Hot Chili Peppers have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.