Comparing Nutrients in 100 grams Canned Green Chili Peppers VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Green Chili Peppers	12%	10%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Green Chili Peppers	Navel Oranges	Recommended Dietary Allowance
Energy	0.72% 21kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.54% 4.6g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Canned Green Chili Peppers	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.084mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	6.08% 0.079mg	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	13.5% 54μg	8.5% 34μg	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	38% 34.2mg	65.7% 59mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Chili Peppers	Navel Oranges	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	NA	4.33% 0.039mg	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	16.6% 1.33mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	1.26% 0.029mg	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	1.57% 11mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.52% 93g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Green Chili Peppers vs Navel Oranges:

• Canned Green Chili Peppers have 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Vitamin A, 6.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B5 and 1.7 times more Vitamin C than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Green Chili Peppers vs Navel Oranges:

• Canned Green Chili Peppers have 10.2 times more Iron and 397 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Potassium than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers and Raw Navel Oranges have similar amounts of Calcium and Water per 100 g.
• Both Canned Green Chili Peppers as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges contain 2.3 times more Energy, 2.7 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.