Comparing Nutrients in 5 ounces Frozen Chopped Green Sweet Peppers VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Oranges	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.85% 6.3g	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	5.97% 2.27g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Oranges	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	6.54% 0.085mg	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	4.96% 20μg	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	92% 83.2mg	83.8% 75.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	7.1% 0.064mg	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	11% 0.88mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	7.2% 0.17mg	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Green Sweet Peppers vs Oranges:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.6 times more Vitamin A, 4.9 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B1, 8.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Oranges have similar amounts of Vitamin B2 and Vitamin C per 5 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Green Sweet Peppers vs Oranges:

• Frozen Chopped Green Sweet Peppers, Unprepared have 6.2 times more Iron, 4.7 times more Manganese and 1.2 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium and 2 times more Potassium than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Oranges have similar amounts of Copper, Magnesium and Water per 5 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges contain 2.4 times more Energy, 2.6 times more Carbohydrate and 1.5 times more Fiber than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Oranges have similar amounts of Protein per 5 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.