Comparing Nutrients in 100 grams Sauteed Red Sweet Peppers VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sauteed Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	48.4% 0.78g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	29% 4.94g	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	5.05% 6.57g	9.15% 12g	130g per day for Men 19-50 years
Sugars	5.9% 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	3.2% 2.3g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	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	1.86% 1.04g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	15.3% 138μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	181% 163mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.7% 7mg	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	5.88% 0.47mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	3.3% 23mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sauteed Red Sweet Peppers vs Valencia Oranges:

• Sauteed Red Sweet Peppers have 11.5 times more Vitamin A, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 5.8 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Vitamin B1 and 19.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Vitamin B5 per 100 g.
• Both Sauteed Red 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 Red Sweet Peppers vs Valencia Oranges:

• Sauteed Red Sweet Peppers have 5.2 times more Iron, 5 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.7 times more Calcium and 2.2 times more Copper than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sauteed Red Sweet Peppers have 2.7 times more Energy, 42.5 times more Fat, 44.5 times more Saturated Fat, 48.4 times more Omega 3 and 112.4 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Carbohydrate and 1.4 times more Fiber than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Valencia Oranges have similar amounts of Protein per 100 g.
• Both Sauteed Red Sweet Peppers as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.