Comparing Nutrients in 500 calories Red Sweet Peppers VS Navel Oranges

Weight per 500 calories

• Red Sweet Peppers: 1923g
• Navel Oranges: 1020g

Raw Navel Oranges have 1.9 times more energy per unit of mass than Raw Red Sweet Peppers, which is low in comparison to other foods. Red Sweet Peppers having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Red Sweet Peppers	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.13g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	89.2% 116g	98% 128g	130g per day for Men 19-50 years
Sugars	111% 80.8g	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	60% 43.5g	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	% 37.3g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.7g	g per day for Men 19-50 years
Fiber	106% 40.4g	59% 22.4g	38g per day for Men 19-50 years
Protein	34% 19g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Navel Oranges	Recommended Dietary Allowance
Vitamin A	335% 3019μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	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	122% 6.1mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	430% 5.6mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	27.4% 8.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	221% 885μg	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	2729% 2456mg	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	203% 30.4mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.5% 94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Navel Oranges	Recommended Dietary Allowance
Calcium	13.5% 135mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	103% 8.27mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	119% 4058mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	48% 1773g	23.7% 877g	3700g per day for Men 19-50 years

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

• Raw Red Sweet Peppers have 24.7 times more Vitamin A, 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 6.9 times more Vitamin B6, 2.5 times more Vitamin B9, 4.1 times more Vitamin C, 19.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Red Sweet 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 Red Sweet Peppers vs Navel Oranges:

• Raw Red Sweet Peppers have 6.2 times more Iron, 2.1 times more Magnesium, 7.3 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 7.5 times more Sodium, 5.9 times more Zinc and 2 times more Water than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.3 times more Calcium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Raw Navel Oranges have similar amounts of Copper per 500 kcal.
• Both Raw Red Sweet Peppers as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Sweet Peppers have 3.8 times more Fat, 11.7 times more Omega 3, 8.2 times more Omega 6, 1.9 times more Fructose, 1.8 times more Fiber and 2.1 times more Protein than Raw Navel Oranges.
• Both Raw Red Sweet Peppers and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Red Sweet Peppers as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.