Comparing Nutrients in 7 ounces Green Sweet Peppers VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Green Sweet Peppers	Oranges	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.1% 9.2g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	25.6% 18.6g	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	3.07% 2.22g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Oranges	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	15% 59.5μg	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	177% 160mg	117% 106mg	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	4.9% 0.73mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.43% 0.67mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	2.16% 0.05mg	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	5.67% 39.7mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.04% 186g	4.65% 172g	3700g per day for Men 19-50 years

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

• Raw Green Sweet Peppers have 1.6 times more Vitamin A, 1.7 times more Vitamin B3, 3.7 times more Vitamin B6, 1.5 times more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Green Sweet Peppers have 1.5 times more Copper, 3.4 times more Iron, 4.9 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4 times more Calcium than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 7 oz.
• Both Raw Green Sweet Peppers as well as Raw Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges contain 2.4 times more Energy, 2.5 times more Carbohydrate, 3.9 times more Sugars and 1.4 times more Fiber than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Oranges have similar amounts of Protein per 7 oz.
• Both Raw Green Sweet Peppers as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.