Comparing Nutrients in 5 ounces Canned Green Sweet Peppers with Liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Green Sweet Peppers with Liquids	15%	13%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Green Sweet Peppers with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.25% 5.53g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	4.48% 1.7g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Canned Green Sweet Peppers with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	10% 0.13mg	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	5.67% 22.7μg	10.6% 42.5μg	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	73.2% 66mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Sweet Peppers with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.8% 58mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	8.98% 0.081mg	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	14% 1.13mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	NA	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	4.05% 28.3mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Sweet Peppers with Liquids VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Sweet Peppers with Liquids versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Sweet Peppers with Liquids vs Oranges with Peel :

• 5 ounces of Canned Green Sweet Peppers with Liquids have 1.9 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4 times more Vitamin B1, 1.7 times more Vitamin B2, 8.7 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Green Sweet Peppers Solids and Liquids.
• Both Canned Green Sweet Peppers with Liquids and Oranges with Peel provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Green Sweet Peppers with Liquids have insufficient amounts of Vitamin B5
• Both Canned Green Sweet Peppers Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Green Sweet Peppers with Liquids vs Oranges with Peel :

• 5 ounces of Canned Green Sweet Peppers with Liquids have 2.3 times more Copper and 684.5 times more Sodium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.7 times more Calcium, 1.3 times more Magnesium and 1.3 times more Potassium than Canned Green Sweet Peppers Solids and Liquids.
• Both Canned Green Sweet Peppers with Liquids and Oranges with Peel contain similar levels of Iron, Phosphorus and Water per five ounces.
• Both Canned Green Sweet Peppers Solids and Liquids as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 3.5 times more Energy, 4 times more Carbohydrate, 3.8 times more Fiber and 1.6 times more Protein than Canned Green Sweet Peppers Solids and Liquids.
• 5 ounces of Canned Green Sweet Peppers with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Green Sweet Peppers Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.