Comparing Nutrients in 100 grams 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	4% 116kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	12.2% 12g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.97% 1.6g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.25% 4.2g	9.15% 12g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	1.5% 1.08g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	4.85% 0.063mg	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	0.5% 2μg	9.75% 39μg	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	197% 177mg	54% 48.5mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.8% 8mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	4.1% 0.037mg	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	3.75% 0.3mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.062mg	1% 0.023mg	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	2.14% 15mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.94% 134mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.23% 82.7g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Sauteed Green Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Sauteed Green Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.