Comparing Nutrients in 14 ounces Navel Oranges VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Paprika	15%	30%	55%

Macro Nutrients

	Navel Oranges	Paprika	Recommended Dietary Allowance
Energy	6.7% 194kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	165% 214g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 17g	% 3.2g	g per day for Men 19-50 years
Fiber	23% 8.73g	365% 139g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	770% 115mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Paprika	Recommended Dietary Allowance
Calcium	17% 171mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	1049% 84mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	156% 17mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.2% 44.6g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 65.7 times more Vitamin C than Paprika Spice.
• While Paprika Spice contains 205.3 times more Vitamin A, 4.9 times more Vitamin B1, 24.1 times more Vitamin B2, 23.7 times more Vitamin B3, 9.6 times more Vitamin B5, 27.1 times more Vitamin B6, 1.4 times more Vitamin B9, 194 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Paprika:

• Raw Navel Oranges have 7.6 times more Water than Paprika Spice.
• While Paprika Spice contains 5.3 times more Calcium, 18.3 times more Copper, 162.6 times more Iron, 16.2 times more Magnesium, 54.8 times more Manganese, 13.7 times more Phosphorus, 13.7 times more Potassium, more Selenium, 68 times more Sodium and 54.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Paprika Spice contains 5.8 times more Energy, 85.9 times more Fat, 125.9 times more Saturated Fat, 50.3 times more Omega 3, 318 times more Omega 6, 4.3 times more Carbohydrate, 3 times more Fructose, 15.9 times more Fiber and 15.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Paprika Spice have similar amounts of Sugars per 14 oz.
• Both Raw Navel Oranges as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.