Comparing Nutrients in 5 ounces Valencia Oranges VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Black Pepper	13%	9%	78%

Macro Nutrients

	Valencia Oranges	Black Pepper	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.76% 4.62g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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% 17g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	94% 36g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Black Pepper	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	9.83% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	193% 232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Black Pepper	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	3.44% 24mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.77% 0.085mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.48% 17.7g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.3 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 2.3 times more Vitamin A, 4.5 times more Vitamin B2, 4.2 times more Vitamin B3, 5.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Black Pepper Spices have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Valencia 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 Valencia Oranges vs Black Pepper:

• Raw Valencia Oranges have 6.9 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 11.1 times more Calcium, 35.9 times more Copper, 107.9 times more Iron, 17.1 times more Magnesium, 554.5 times more Manganese, 9.3 times more Phosphorus, 7.4 times more Potassium, more Sodium and 19.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Black Pepper Spices contain 5.1 times more Energy, 10.9 times more Fat, 39.8 times more Saturated Fat, 9.5 times more Omega 3, 15.8 times more Omega 6, 5.4 times more Carbohydrate, 10.1 times more Fiber and 10 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.