Comparing Nutrients in 7 ounces Valencia Oranges VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Valencia Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.35% 97kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	112% 81g	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	13% 4.96g	111% 42.3g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	852% 7666μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	339% 4.4mg	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	19.3% 77.4μg	114% 454μg	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	107% 96mg	4189% 3770mg	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	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	306% 2.76mg	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	2.23% 0.18mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	164% 3.76mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	185% 6291mg	3400mg per day for Men 19-50 years
Selenium	NA	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Dried Red Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Dried Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Freeze-dried Red Sweet Peppers contain 321.9 times more Vitamin A, 13.8 times more Vitamin B1, 30 times more Vitamin B2, 27 times more Vitamin B3, 2 times more Vitamin B5, 35.3 times more Vitamin B6, 5.9 times more Vitamin B9 and 39.2 times more Vitamin C than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Oranges have 43.2 times more Water than Dried Red Sweet Peppers.
• While 7 oz of Freeze-dried Red Sweet Peppers contain 3.4 times more Calcium, 37.5 times more Copper, 115.6 times more Iron, 18.8 times more Magnesium, 82.5 times more Manganese, 19.2 times more Phosphorus, 17.7 times more Potassium, more Sodium and 40.2 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Red Sweet Peppers contain 6.4 times more Energy, 10 times more Fat, 9.1 times more Omega 3, 33.2 times more Omega 6, 5.8 times more Carbohydrate, 8.5 times more Fiber and 17.2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Valencia Oranges VS Dried Red Sweet Peppers

What are the health benefits of Valencia Oranges compared to Dried Red Sweet Peppers?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants, which can help support a healthy immune system, digestion, and skin health. Dried red sweet peppers are rich in vitamin A, vitamin C, and antioxidants, which can help promote healthy vision, skin, and immune function. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

Can I lose weight easier by eating more Valencia Oranges or Dried Red Sweet Peppers?

Both Valencia oranges and dried red sweet peppers can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, Valencia oranges are lower in calories and higher in water content, making them a more filling and hydrating option. Dried red sweet peppers, on the other hand, are more calorie-dense due to their concentrated nature. Therefore, if your goal is to lose weight, incorporating more Valencia oranges into your diet may be a more effective choice.

Should I eat more Valencia Oranges or more Dried Red Sweet Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant-based foods. Both Valencia oranges and dried red sweet peppers are not significant sources of protein. Instead, focus on incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Dried Red Sweet Peppers?

Valencia Oranges have a lower environmental impact compared to Dried Red Sweet Peppers. Oranges require less water, land, and resources to grow and harvest, making them a more sustainable option. Peppers, on the other hand, typically require more water and resources to produce, leading to a higher environmental footprint.