Comparing Nutrients in 7 ounces Cooked Chopped Frozen Red Sweet Peppers VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Chopped Frozen Red Sweet Peppers	Oranges	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	5.05% 6.57g	18% 23.3g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	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	4.18% 1.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Red Sweet Peppers	Oranges	Recommended Dietary Allowance
Vitamin A	21% 191μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	9.16% 0.12mg	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	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	91% 81.8mg	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	14.3% 2.14mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Red Sweet Peppers	Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	9.92% 0.089mg	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	13% 1.03mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	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	3.7% 25.8mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Red Sweet Peppers vs Oranges:

• Boiled Chopped Frozen Red Sweet Peppers have 8.7 times more Vitamin A, 3.8 times more Vitamin B3, 1.8 times more Vitamin B6, 6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 10.9 times more Vitamin B5, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red 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 Cooked Chopped Frozen Red Sweet Peppers vs Oranges:

• Boiled Chopped Frozen Red Sweet Peppers have 5.2 times more Iron and 3.9 times more Manganese than Raw Oranges.
• While Raw Oranges contain 5 times more Calcium, 1.4 times more Magnesium and 2.5 times more Potassium than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Raw Oranges have similar amounts of Copper, Phosphorus and Water per 7 oz.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges contain 2.9 times more Energy, 3.5 times more Carbohydrate, 3.3 times more Sugars and 3 times more Fiber than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Raw Oranges have similar amounts of Protein per 7 oz.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.