Comparing Nutrients in 7 ounces Oranges with Peel VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.17% 0.2g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	6.2% 4.5g	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	% 3.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	11% 4.17g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.82% 0.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	23% 91μg	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	282% 253mg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	14% 139mg	1.4% 14mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	9.66% 0.22mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.95% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Red 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 Red Sweet Peppers:

• 7 ounces of Oranges with Peel have 1.9 times more Vitamin B1 than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 12.1 times more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Oranges with Peel .
• Both Oranges with Peel and Red Sweet Peppers provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 10 times more Calcium, 3.4 times more Copper and 1.9 times more Iron than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Red Sweet Peppers contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.4 times more Energy, 2.6 times more Carbohydrate, 2.1 times more Fiber and 1.3 times more Protein than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 3.5 times more Omega 3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Red Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Red Sweet Peppers provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Red Sweet Peppers

What are the health benefits of Oranges with Peel compared to Red Sweet Peppers?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. Red sweet peppers are also rich in vitamin C and antioxidants, but they are lower in calories and higher in vitamin A compared to oranges. Both are nutritious options to include in a balanced diet.

Can I lose weight easier by eating more Oranges with Peel or Red Sweet Peppers?

Both oranges with peel and red sweet peppers are low in calories and high in fiber, which can aid in weight loss. However, red sweet peppers are lower in calories and higher in fiber compared to oranges with peel. Therefore, incorporating more red sweet peppers into your diet may help you lose weight more effectively.

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

Both oranges with peel and red sweet peppers can be beneficial for muscle gain due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, red sweet peppers are also a great source of vitamin A and antioxidants, which can help reduce inflammation and support overall muscle health. Therefore, incorporating both oranges with peel and red sweet peppers into your diet can help support muscle growth and recovery while training consistently.

What is the environmental impact of producing Oranges with Peel compared to Red Sweet Peppers?

Oranges with peel generally have a lower environmental impact compared to red sweet peppers. Oranges require less water, land, and energy to grow, and they also produce less greenhouse gas emissions. Additionally, orange peels can be composted or used for various purposes, reducing waste. Red sweet peppers, on the other hand, require more resources to grow and have a higher carbon footprint. Choosing oranges over red sweet peppers can be a more sustainable choice for the environment.