Comparing Nutrients in 7 ounces Navel Oranges VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Navel Oranges	Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.57% 4.76g	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	6.16% 4.47g	3.07% 2.22g	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	% 3.9g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.22g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	4.96% 20μg	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	130% 117mg	177% 160mg	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% 0.3mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	3.22% 0.26mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	10.5% 0.24mg	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	6.52% 45.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Sweet Peppers per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B2, 2.6 times more Vitamin B5 and 3.4 times more Vitamin B9 than Green Sweet Peppers.
• While 7 oz of Raw Green Sweet Peppers contain 1.5 times more Vitamin A, 2.8 times more Vitamin B6, 1.4 times more Vitamin C, 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Green Sweet Peppers provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Green Sweet Peppers:

• 7 ounces of Navel Oranges have 4.3 times more Calcium than Green Sweet Peppers.
• While 7 oz of Raw Green Sweet Peppers contain 1.7 times more Copper, 2.6 times more Iron and 4.2 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Green Sweet Peppers contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Green Sweet Peppers lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Green Sweet Peppers lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.7 times more Carbohydrate, 3.5 times more Sugars, 2 times more Fructose and 1.3 times more Fiber than Green Sweet Peppers.
• Both Raw Navel Oranges as well as Raw Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Green Sweet Peppers

What are the health benefits of Navel Oranges compared to Green Sweet Peppers?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Green sweet peppers are rich in vitamin C, vitamin A, and antioxidants which can help with eye health, skin health, and reducing inflammation. Both are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Navel Oranges or Green Sweet Peppers?

Both navel oranges and green sweet peppers are low in calories and high in fiber, making them great choices for weight loss. However, navel oranges are slightly higher in natural sugars compared to green sweet peppers. Therefore, if you are looking to lose weight, incorporating more green sweet peppers into your diet may be a better option as they are lower in calories and sugar content. Remember, weight loss is ultimately achieved through a balanced diet and regular physical activity.

Should I eat more Navel Oranges or more Green Sweet Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both navel oranges and green sweet peppers offer different benefits for muscle growth. Navel oranges are a good source of vitamin C, which can help with collagen production for muscle repair. Green sweet peppers are rich in vitamin C as well, and also provide vitamin A and antioxidants that support overall health and muscle recovery. Including a mix of both navel oranges and green sweet peppers in your diet can help you achieve your muscle-building goals.

What is the environmental impact of producing Navel Oranges compared to Green Sweet Peppers?

The environmental impact of producing Navel Oranges is generally higher compared to Green Sweet Peppers. Oranges require more water, land, and resources to grow, leading to increased carbon emissions and potential deforestation. On the other hand, Green Sweet Peppers have a lower environmental footprint due to their efficient use of resources and lower impact on the ecosystem. Choosing locally grown and organic options for both fruits and vegetables can further reduce their environmental impact.