Comparing Nutrients in 7 ounces Frozen Chopped Green Sweet Peppers VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.83g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	9.6% 0.13mg	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	6.95% 27.8μg	19.3% 77.4μg	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	129% 116mg	107% 96mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	8.16% 0.073mg	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	15.4% 1.23mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	2% 0.046mg	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	4.8% 33.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.04% 186g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Green Sweet Peppers vs Valencia Oranges:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.5 times more Vitamin A, 5 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.2 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1, 8.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Valencia Oranges have similar amounts of Vitamin B2 per 7 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Green Sweet Peppers vs Valencia Oranges:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.4 times more Copper, 6.9 times more Iron and 5.1 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium and 2 times more Potassium than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Water per 7 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges contain 2.5 times more Energy, 1.6 times more Omega 3, 2.7 times more Carbohydrate and 1.6 times more Fiber than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Valencia Oranges have similar amounts of Protein per 7 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.