Comparing Nutrients in 500 calories Oranges VS Red Sweet Peppers

Weight per 500 calories

• Oranges: 1064g
• Red Sweet Peppers: 1923g

Oranges have 1.8 times more energy per 100g than Red Sweet Peppers. It has low energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

Which food has more nutrients per 500 calories - Oranges or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.55% 1.13g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	89.2% 116g	130g per day for Men 19-50 years
Sugars	137% 99g	111% 80.8g	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	60% 43.5g	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	% 37.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.5g	106% 40.4g	38g per day for Men 19-50 years
Protein	18% 10g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	13% 117μg	335% 3019μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	27.4% 8.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	79.8% 319μg	221% 885μg	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	2729% 2456mg	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	203% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	78.5% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	42.6% 426mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	36.3% 0.33mg	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	103% 8.27mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	94% 2.15mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	119% 4058mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	25% 923g	48% 1773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Red Sweet Peppers:

• Raw Red Sweet Peppers contain 25.8 times more Vitamin A, 3.8 times more Vitamin B2, 6.3 times more Vitamin B3, 2.3 times more Vitamin B5, 8.8 times more Vitamin B6, 2.8 times more Vitamin B9, 4.3 times more Vitamin C, 15.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Red Sweet Peppers:

• Raw Oranges have 3.2 times more Calcium, 1.5 times more Copper and 2.8 times more Selenium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 7.8 times more Iron, 2.2 times more Magnesium, 8.1 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium, more Sodium, 6.5 times more Zinc and 1.9 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.2 times more Sugars than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 4.5 times more Fat, 14.5 times more Omega 3, 10 times more Omega 6, 1.6 times more Fiber and 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.