Comparing Nutrients in 7 ounces Oranges VS Hungarian Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Oranges	Hungarian Peppers	Recommended Dietary Allowance
Energy	3.2% 93kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	9.66% 7g	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	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	79% 1.03mg	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	15% 59.5μg	26.3% 105μg	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	117% 106mg	205% 184mg	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	2.4% 0.36mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.4% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Hungarian Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	25.4% 0.23mg	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	2.5% 0.2mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	17.6% 0.4mg	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	3.97% 27.8mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Hungarian Peppers:

• Raw Oranges have 1.2 times more Vitamin B5 than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 3.7 times more Vitamin A, 1.4 times more Vitamin B2, 3.9 times more Vitamin B3, 8.6 times more Vitamin B6, 1.8 times more Vitamin B9, 1.7 times more Vitamin C, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Hungarian Peppers have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Oranges as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Hungarian Peppers:

• Raw Oranges have 3.3 times more Calcium than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 2.6 times more Copper, 4.6 times more Iron, 1.6 times more Magnesium, 8.2 times more Manganese, 2.1 times more Phosphorus and 4.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Hungarian Peppers have similar amounts of Potassium and Water per 7 oz.
• Both Raw Oranges as well as Raw Hungarian Peppers have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.6 times more Energy, 1.8 times more Carbohydrate, 2.6 times more Sugars and 2.4 times more Fiber than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 12.7 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Raw Hungarian Peppers have similar amounts of Protein per 7 oz.
• Both Raw Oranges as well as Raw Hungarian Peppers have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.