Comparing Nutrients in 5 ounces Valencia Oranges VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chili Powder	14%	34%	52%

Macro Nutrients

	Valencia Oranges	Chili Powder	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	47.2% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	54% 70.4g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	8.4% 6.1g	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	% 3.03g	g per day for Men 19-50 years
Sucrose	NA	% 1.08g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	130% 49.3g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chili Powder	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	234% 2102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	228% 2.97mg	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	9.92% 39.7μg	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	1.1% 0.99mg	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	360% 54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chili Powder	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	46.8% 468mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	157% 1.4mg	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	1.6% 0.13mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	105% 2.4mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	NA	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	271% 4064mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Chili Powder:

• Raw Valencia Oranges have 1.4 times more Vitamin B9 and 69.3 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 123.6 times more Vitamin A, 2.9 times more Vitamin B1, 23.5 times more Vitamin B2, 42.3 times more Vitamin B3, 3.6 times more Vitamin B5 and 33.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Chili Powder:

• Raw Valencia Oranges have 8 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 8.3 times more Calcium, 27 times more Copper, 192.2 times more Iron, 14.9 times more Magnesium, 73.9 times more Manganese, 17.6 times more Phosphorus, 10.9 times more Potassium, more Sodium and 71.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Chili Powder Spices contain 5.8 times more Energy, 47.6 times more Fat, 70.3 times more Saturated Fat, 33.3 times more Omega 3, 169.8 times more Omega 6, 4.2 times more Carbohydrate, 13.9 times more Fiber and 12.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.