Comparing Nutrients in 7 ounces Navel Oranges VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Black Pepper	13%	9%	78%

Macro Nutrients

	Navel Oranges	Black Pepper	Recommended Dietary Allowance
Energy	3.35% 97kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	98% 127g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.75% 1.27g	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	0.63% 0.46g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.04g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	132% 50.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Black Pepper	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	44.4% 0.58mg	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	17% 67.5μg	8.43% 33.7μg	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	0% 0mg	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	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	271% 325μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Black Pepper	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	88% 879mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	293% 2.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68μg	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	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	1100% 25.3mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	77.6% 2637mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.67% 24.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Black Pepper:

• Raw Navel Oranges have 2 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 2.3 times more Vitamin A, 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 5.4 times more Vitamin B5, 3.7 times more Vitamin B6, 6.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Black Pepper:

• Raw Navel Oranges have 6.9 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 10.3 times more Calcium, 34.1 times more Copper, 74.7 times more Iron, 15.5 times more Magnesium, 439.8 times more Manganese, 6.9 times more Phosphorus, 8 times more Potassium, more Selenium, 20 times more Sodium and 14.9 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 13.3 times more Sugars and 9.8 times more Fructose than Black Pepper Spices.
• While Black Pepper Spices contain 5.1 times more Energy, 21.7 times more Fat, 81.9 times more Saturated Fat, 16.9 times more Omega 3, 30.2 times more Omega 6, 5.1 times more Carbohydrate, 11.5 times more Fiber and 11.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.