Comparing Nutrients in 7 ounces Canned Orange Juice VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Canned Orange Juice	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.2% 93kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.44% 8.37g	130g per day for Men 19-50 years
Sugars	24% 17.4g	5.94% 4.3g	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	6.65% 4.82g	2.96% 2.14g	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	% 4.5g	% 2.16g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2% 18μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	30% 0.39mg	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	12% 47.6μg	0.99% 3.97μg	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	66.4% 59.7mg	390% 351mg	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	2.65% 0.4mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	35.2% 42.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	5.35% 0.12mg	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	4.8% 33.7mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Sauteed Green Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Sauteed Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Sauteed Green Sweet Peppers:

• 7 ounces of Canned Orange Juice have 1.6 times more Vitamin B5 and 12 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B6, 5.9 times more Vitamin C, 7 times more Vitamin E and 213 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sauteed Green Sweet Peppers provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Sauteed Green Sweet Peppers:

• 7 ounces of Canned Orange Juice have 1.3 times more Copper, 1.3 times more Magnesium and 1.4 times more Potassium than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 3 times more Iron and 3 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sauteed Green Sweet Peppers contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Copper and Magnesium
• Both Unsweetened Canned Orange Juice as well as Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 2.6 times more Carbohydrate, 4 times more Sugars and 2.3 times more Fructose than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 2.5 times more Energy, 79 times more Fat, 88.3 times more Saturated Fat, 110 times more Omega 3, 190 times more Omega 6 and 6 times more Fiber than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Sauteed Green Sweet Peppers provide inadequate amounts of Protein in seven ounces.