Comparing Nutrients in 500 calories Hungarian Peppers VS Navel Oranges

Weight per 500 calories

• Hungarian Peppers: 1724g
• Navel Oranges: 1020g

Raw Navel 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 500 calories - Hungarian Peppers or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Hungarian Peppers	9%	11%	80%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Hungarian Peppers	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	98% 128g	130g per day for Men 19-50 years
Sugars	84% 61g	120% 86.7g	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	NA	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	59% 22.4g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Hungarian Peppers	Navel Oranges	Recommended Dietary Allowance
Vitamin A	78.5% 707μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	686% 8.9mg	62% 0.81mg	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	228% 914μg	86.7% 347μg	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	1780% 1602mg	670% 603mg	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	55% 8.28mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 171μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hungarian Peppers	Navel Oranges	Recommended Dietary Allowance
Calcium	20.7% 207mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	44.2% 0.4mg	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	99% 7.93mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	13% 0.3mg	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	71.4% 500mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	102% 3483mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.17μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	42.6% 1578g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hungarian Peppers vs Navel Oranges:

• Raw Hungarian Peppers have 5.8 times more Vitamin A, 2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 11.1 times more Vitamin B6, 2.6 times more Vitamin B9, 2.7 times more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Hungarian Peppers as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hungarian Peppers vs Navel Oranges:

• Raw Hungarian Peppers have 5 times more Copper, 6 times more Iron, 2.5 times more Magnesium, 11.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, more Selenium, 6.3 times more Zinc and 1.8 times more Water than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Calcium than Raw Hungarian Peppers.

Comparison of macro-nutrients per 500 calories:

• Raw Hungarian Peppers have 4.6 times more Fat, 2.1 times more Omega 3, 16.8 times more Omega 6 and 1.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Sugars and 1.3 times more Fiber than Raw Hungarian Peppers.
• Both Raw Hungarian Peppers and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Hungarian Peppers as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.