Comparing Nutrients in 7 ounces Oranges VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.17% 0.2g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	11.5% 8.33g	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	6.2% 4.5g	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	% 3.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.82% 0.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	23% 91μg	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	282% 253mg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	3.75% 0.034mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	9.66% 0.22mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.95% 183g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.6 times more Vitamin B1 than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 14.3 times more Vitamin A, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 2.4 times more Vitamin C, 8.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Red Sweet Peppers:

• Raw Oranges have 5.7 times more Calcium and 2.6 times more Copper than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 4.3 times more Iron, 4.5 times more Manganese, 1.9 times more Phosphorus and 3.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Magnesium, Potassium and Water per 7 oz.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.8 times more Energy, 1.9 times more Carbohydrate and 2.2 times more Sugars than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 8 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Red Sweet Peppers have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Oranges as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.