Comparing Nutrients in 500 calories Navel Oranges VS Boiled Red Sweet Peppers

Weight per 500 calories

• Navel Oranges: 1020g
• Boiled Red Sweet Peppers: 1786g

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

Discover which food has more nutrients per 500 calories - Navel Oranges or Boiled Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Red Sweet Peppers	11%	6%	83%

Macro Nutrients

	Navel Oranges	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	92% 120g	130g per day for Men 19-50 years
Sugars	120% 86.7g	108% 78.4g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	292% 2625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	87.8% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	320% 4.16mg	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	86.7% 347μg	71.4% 286μg	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	670% 603mg	3393% 3054mg	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	10.2% 1.53mg	196% 29.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Calcium	44% 439mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	129% 1.16mg	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	16.6% 1.33mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	89.3% 2.05mg	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	33.5% 235mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	87% 2964mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	23.7% 877g	44.3% 1641g	3700g per day for Men 19-50 years

Navel Oranges VS Boiled Red Sweet Peppers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Boiled Red Sweet Peppers?

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

• 500 calories of Navel Oranges have 1.9 times more Vitamin B5 and 1.2 times more Vitamin B9 than Boiled Red Sweet Peppers.
• While 500 kcal of Boiled and Drained Red Sweet Peppers contain 21.4 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B3, 5.2 times more Vitamin B6, 5.1 times more Vitamin C, 19.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Red Sweet Peppers provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Navel Oranges have 2.7 times more Calcium than Boiled Red Sweet Peppers.
• While 500 kcal of Boiled and Drained Red Sweet Peppers contain 2.9 times more Copper, 6.2 times more Iron, 1.6 times more Magnesium, 6.9 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Zinc and 1.9 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Red Sweet Peppers lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Red Sweet Peppers contain 1.9 times more Omega 3, 7.3 times more Omega 6 and 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Red Sweet Peppers offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6