Comparing Nutrients in 7 ounces Navel Oranges VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Navel Oranges	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.04% 0.91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	13% 51.6μg	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	405% 364mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	23.6% 0.21mg	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	3.22% 0.26mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	10% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.94% 183g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Yellow Sweet Peppers.
• While 7 oz of Raw Yellow Sweet Peppers contain 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.1 times more Vitamin C than Raw Navel Oranges.
• 7 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Navel Oranges have 3.9 times more Calcium than Yellow Sweet Peppers.
• While 7 oz of Raw Yellow Sweet Peppers contain 2.7 times more Copper, 3.5 times more Iron, 4 times more Manganese and 1.3 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Yellow Sweet Peppers contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Yellow Sweet Peppers lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Yellow 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 times more Carbohydrate and 2.4 times more Fiber than Yellow Sweet Peppers.
• Both Raw Navel Oranges as well as Raw Yellow Sweet Peppers provide inadequate amounts of Energy and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Yellow Sweet Peppers

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Yellow sweet peppers are high in vitamin C, vitamin A, and antioxidants which can also support immune health, eye health, and skin health. Both are nutritious options, but oranges provide more fiber while sweet peppers offer more vitamin A. Incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both navel oranges and yellow sweet peppers are low in calories and high in fiber, which can aid in weight loss. However, navel oranges are slightly higher in natural sugars compared to yellow sweet peppers. Therefore, incorporating more yellow sweet peppers into your diet may be a better option for weight loss as they are lower in calories and sugar. Remember, weight loss is best achieved through a balanced diet and regular physical activity.

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

Both navel oranges and yellow sweet peppers are nutritious choices, but if you are looking to gain more muscle while training consistently, yellow sweet peppers would be the better option. Yellow sweet peppers are rich in vitamin C, which is essential for collagen production and muscle repair. They also contain more protein than navel oranges, which is important for muscle growth and repair. Additionally, yellow sweet peppers are lower in calories and higher in fiber compared to navel oranges, making them a great choice for supporting muscle growth while maintaining a healthy weight.

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

The environmental impact of producing Navel Oranges is generally lower compared to Yellow Sweet Peppers. Oranges require less water, land, and resources to grow compared to peppers. Additionally, oranges have a longer shelf life and require less packaging, which can further reduce their environmental footprint. However, it's important to consider factors such as transportation distance and farming practices when assessing the overall environmental impact of any food product.