Comparing Nutrients in 14 ounces Valencia Oranges VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Paprika	15%	30%	55%

Macro Nutrients

	Valencia Oranges	Paprika	Recommended Dietary Allowance
Energy	6.7% 194kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	165% 214g	130g per day for Men 19-50 years
Sugars	NA	56.6% 41g	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	36.7% 26.6g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	365% 139g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Paprika	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1086% 9775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	654% 8.5mg	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	38.7% 155μg	48.6% 194μg	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	214% 192mg	3.97% 3.57mg	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	770% 115mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Paprika	Recommended Dietary Allowance
Calcium	16% 159mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	314% 2.83mg	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	4.47% 0.36mg	1049% 84mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	274% 6.3mg	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	9.64% 67.5mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	156% 17mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Paprika:

• Raw Valencia Oranges have 53.9 times more Vitamin C than Paprika Spice.
• While Paprika Spice contains 205.3 times more Vitamin A, 3.8 times more Vitamin B1, 30.8 times more Vitamin B2, 36.7 times more Vitamin B3, 10 times more Vitamin B5, 34 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Paprika:

• Raw Valencia Oranges have 7.7 times more Water than Paprika Spice.
• While Paprika Spice contains 5.7 times more Calcium, 19.3 times more Copper, 234.9 times more Iron, 17.8 times more Magnesium, 69.1 times more Manganese, 18.5 times more Phosphorus, 12.7 times more Potassium, more Sodium and 72.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Paprika Spice contains 5.8 times more Energy, 43 times more Fat, 61.1 times more Saturated Fat, 28.3 times more Omega 3, 166.2 times more Omega 6, 4.5 times more Carbohydrate, 14 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.