Comparing Nutrients in 7 ounces Sauteed Green Sweet Peppers VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sauteed Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Energy	7.94% 230kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	9.86% 3.16g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	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	6.44% 8.37g	18% 23.6g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	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	2.96% 2.14g	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	% 2.16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	0.99% 3.97μg	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	390% 351mg	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.2% 42.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	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	7.44% 0.6mg	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	5.35% 0.12mg	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	4.25% 29.8mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	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	4.43% 164g	4.63% 171g	3700g per day for Men 19-50 years

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

• Sauteed Green Sweet Peppers have 2.1 times more Vitamin B3, 3.1 times more Vitamin B6 and 3.6 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B5 and 19.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Valencia Oranges have similar amounts of Vitamin A and Vitamin B2 per 7 oz.
• Both Sauteed Green Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Sauteed Green Sweet Peppers have 3.3 times more Iron, 2.7 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Calcium, 2.2 times more Copper and 1.3 times more Potassium than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Water per 7 oz.
• Both Sauteed Green Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sauteed Green Sweet Peppers have 2.4 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 Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.