Comparing Nutrients in 300 calories Almonds VS Paprika

Weight per 300 calories

• Almonds: 51.8g
• Paprika: 106g

Almonds have 2.1 times more energy per 100g than Paprika. It has very high energy density when compared to other foods. Paprika Spice having high energy density.

Which food has more nutrients per 300 calories - Almonds or Paprika?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Almonds	Paprika	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	45.8% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	15% 11g	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	0.079% 0.057g	9.85% 7.14g	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	% 0.088g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.86g	g per day for Men 19-50 years
Fiber	17% 6.48g	98% 37g	38g per day for Men 19-50 years
Protein	19.6% 11g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	291% 2620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	175% 2.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	13% 52μg	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	0% 0mg	1.06% 0.96mg	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	88.5% 13.3mg	206% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	71% 85.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Paprika	Recommended Dietary Allowance
Calcium	14% 139mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	84.3% 0.76mg	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	24% 1.92mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	73.5% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	71.3% 2426mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	4.82% 72.3mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Paprika:

• Paprika Spice contains more Vitamin A, 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3, 10.9 times more Vitamin B5, 32.1 times more Vitamin B6, 2.3 times more Vitamin B9, 2.3 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds as well as Paprika Spice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Paprika:

• Paprika Spice contains 1.7 times more Calcium, 1.4 times more Copper, 11.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 6.4 times more Potassium, 3.2 times more Selenium, 139.6 times more Sodium and 2.8 times more Zinc than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.9 times more Fat than Paprika Spice.
• While Paprika Spice contains 310 times more Omega 3, 5.1 times more Carbohydrate, 4.9 times more Sugars, 125.2 times more Fructose, 5.7 times more Fiber and 1.4 times more Protein than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Energy, Saturated Fat and Omega 6 per 300 kcal.
• Both Almonds as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.