Comparing Nutrients in 500 calories Cooked Chopped Frozen Red Sweet Peppers VS Valencia Oranges

Weight per 500 calories

• Cooked Chopped Frozen Red Sweet Peppers: 3125g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 3.1 times more energy per unit of mass than Boiled Chopped Frozen Red Sweet Peppers, which is low in comparison to other foods. Cooked Chopped Frozen Red Sweet Peppers having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Red Sweet Peppers or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Chopped Frozen Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	93% 121g	130g per day for Men 19-50 years
Sugars	123% 89.4g	NA	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	65.8% 25g	67% 25.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	333% 3000μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 34mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.38mg	49.5% 0.64mg	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	78% 313μg	99% 398μg	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	1431% 1288mg	550% 495mg	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	225% 33.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88.5% 106μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	25% 250mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	42% 0.38mg	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	203% 16.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	10.2% 0.23mg	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	58% 406mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	NA	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.56mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	80% 2959g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Red Sweet Peppers vs Valencia Oranges:

• Boiled Chopped Frozen Red Sweet Peppers have 24.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 12.1 times more Vitamin B3, 5.3 times more Vitamin B6 and 2.6 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Red Sweet Peppers vs Valencia Oranges:

• Boiled Chopped Frozen Red Sweet Peppers have 3.6 times more Copper, 17.7 times more Iron, 2.1 times more Magnesium, 12.9 times more Manganese, 2.3 times more Phosphorus, 1.2 times more Potassium, more Sodium, 2.6 times more Zinc and 3.4 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Calcium than Boiled Chopped Frozen Red Sweet Peppers.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Red Sweet Peppers have 1.8 times more Fat, 1.7 times more Omega 3, 6.3 times more Omega 6 and 2.8 times more Protein than Raw Valencia Oranges.
• Both Boiled Chopped Frozen Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.