Comparing Nutrients in 7 ounces Oranges with Peel VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Oranges with Peel	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	4.3% 125kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	6.44% 8.37g	130g per day for Men 19-50 years
Sugars	NA	5.94% 4.3g	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	2.96% 2.14g	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	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30% 0.39mg	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	15% 59.5μg	0.99% 3.97μg	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	157% 141mg	390% 351mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.2% 42.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	14% 139mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	5.35% 0.12mg	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	6.24% 43.7mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sauteed Green Sweet Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Sauteed Green Sweet Peppers:

• 7 ounces of Oranges with Peel have 2.4 times more Vitamin B1, 3 times more Vitamin B5 and 15 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 2.1 times more Vitamin B6 and 2.5 times more Vitamin C than Raw Oranges with Peel .
• Both Oranges with Peel and Sauteed Green Sweet Peppers provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Sauteed Green Sweet Peppers:

• 7 ounces of Oranges with Peel have 8.8 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Potassium than Sauteed Green Sweet Peppers.
• Both Oranges with Peel and Sauteed Green Sweet Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper and Magnesium
• Both Raw Oranges with Peel as well as Sauteed Green Sweet Peppers lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.7 times more Carbohydrate, 2.5 times more Fiber and 1.7 times more Protein than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 1.8 times more Energy, 39.5 times more Fat, 45.4 times more Saturated Fat, 48.1 times more Omega 3 and 116.6 times more Omega 6 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein