Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Red Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Red Hot Chili Peppers	14%	4%	82%

Macro Nutrients

	Valencia Oranges	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	NA	6.5% 4.7g	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	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	9.33% 3.54g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	94% 843μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	16.7% 0.22mg	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	14% 55.3μg	3.54% 14μg	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	76.4% 68.7mg	107% 96mg	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	NA	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	16% 0.14mg	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	1.6% 0.13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	8.5% 0.2mg	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	3.44% 24mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	111% 1663mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Red Hot Chili Peppers:

• Raw Valencia Oranges have 4.4 times more Vitamin B1, 7.4 times more Vitamin B5 and 3.9 times more Vitamin B9 than Canned Red Hot Chili Peppers Solids And Liquids.
• While Canned Red Hot Chili Peppers Solids And Liquids contain 49.6 times more Vitamin A, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Red Hot Chili Peppers Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Red Hot Chili Peppers:

• Raw Valencia Oranges have 5.7 times more Calcium than Canned Red Hot Chili Peppers Solids And Liquids.
• While Canned Red Hot Chili Peppers Solids And Liquids contain 2.7 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 6 times more Manganese, more Sodium and 2.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Red Hot Chili Peppers Solids And Liquids have similar amounts of Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 2.3 times more Energy, 8 times more Omega 3, 2.3 times more Carbohydrate and 1.9 times more Fiber than Canned Red Hot Chili Peppers Solids And Liquids.
• Both Raw Valencia Oranges and Canned Red Hot Chili Peppers Solids And Liquids have similar amounts of Protein per 5 oz.
• Both Raw Valencia Oranges as well as Canned Red Hot Chili Peppers Solids And Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.