Comparing Nutrients in 5 ounces Oranges VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Black Pepper	13%	9%	78%

Macro Nutrients

	Oranges	Black Pepper	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.76% 4.62g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	69.7% 91g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	94% 36g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Black Pepper	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	31.7% 0.41mg	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	10.6% 42.5μg	6.02% 24μg	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	83.8% 75.4mg	0% 0mg	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	1.7% 0.26mg	9.83% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	193% 232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Black Pepper	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48.5μg	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	1.77% 0.14mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	786% 18mg	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	2.83% 20mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Black Pepper:

• Raw Oranges have 1.8 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 2.5 times more Vitamin A, 4.5 times more Vitamin B2, 4.1 times more Vitamin B3, 5.6 times more Vitamin B5, 4.9 times more Vitamin B6, 5.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Black Pepper Spices have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Oranges as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Black Pepper:

• Raw Oranges have 7 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 11.1 times more Calcium, 29.6 times more Copper, 97.1 times more Iron, 17.1 times more Magnesium, 510.1 times more Manganese, 11.3 times more Phosphorus, 7.3 times more Potassium, 9.8 times more Selenium, more Sodium and 17 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 14.6 times more Sugars than Black Pepper Spices.
• While Black Pepper Spices contain 5.3 times more Energy, 27.2 times more Fat, 92.8 times more Saturated Fat, 21.7 times more Omega 3, 38.6 times more Omega 6, 5.4 times more Carbohydrate, 10.5 times more Fiber and 11.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.