Comparing Nutrients in 5 ounces Chili Powder VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Chili Powder	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	234% 2102μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	6.87% 0.089mg	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	9.92% 39.7μg	14% 55.3μg	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	1.1% 0.99mg	76.4% 68.7mg	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	360% 54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Valencia Oranges	Recommended Dietary Allowance
Calcium	46.8% 468mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	5.83% 0.052mg	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	307% 24.5mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	50.3% 211mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	1.4% 0.033mg	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	60.7% 425mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	52.6% 29μg	NA	55μg per day for Men 19-50 years
Sodium	271% 4064mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	3.3% 122g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have 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.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B9 and 69.3 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Chili Powder Spices have 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.
• While Raw Valencia Oranges contain 8 times more Water than Chili Powder Spices.

Comparison of macro-nutrients per 5 ounces:

• Chili Powder Spices have 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 Chili Powder Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.