Comparing Nutrients in 300 calories Onion Powder VS Paprika

Weight per 300 calories

• Onion Powder: 88g
• Paprika: 106g

Onion Powder has 1.2 times more energy per 100g than Paprika. It has high energy density when compared to other foods. Paprika Spice having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Paprika	15%	30%	55%

Macro Nutrients

	Onion Powder	Paprika	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	53.5% 69.6g	44% 57.4g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	2.03% 1.47g	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	% 0.64g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.86g	g per day for Men 19-50 years
Fiber	35% 13.4g	98% 37g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	291% 2620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.6% 0.63mg	175% 2.28mg	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	14% 56.3μg	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	23% 20.6mg	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	1.6% 0.24mg	206% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	71% 85.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Paprika	Recommended Dietary Allowance
Calcium	33.8% 338mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	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	43% 3.43mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	23.7% 99mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	73.5% 1.7mg	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	40.5% 283mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	71.3% 2426mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.2mg	4.82% 72.3mg	1500mg per day for Men 19-50 years
Zinc	32.4% 3.56mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.74g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Onion Powder vs Paprika:

• Onion Powder Spices have 21.5 times more Vitamin C than Paprika Spice.
• While Paprika Spice contains more Vitamin A, 18.6 times more Vitamin B2, 37.9 times more Vitamin B3, 4.1 times more Vitamin B5, 3.6 times more Vitamin B6, 130.3 times more Vitamin E and 23.7 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder Spices and Paprika Spice have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Onion Powder Spices as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Onion Powder vs Paprika:

• Onion Powder Spices have 1.4 times more Calcium and 1.9 times more Selenium than Paprika Spice.
• While Paprika Spice contains 1.5 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 2.8 times more Potassium and 1.3 times more Zinc than Onion Powder Spices.
• Both Onion Powder Spices and Paprika Spice have similar amounts of Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Onion Powder Spices have 1.2 times more Carbohydrate than Paprika Spice.
• While Paprika Spice contains 15 times more Fat, 11.8 times more Saturated Fat, 36.5 times more Omega 3, 34.8 times more Omega 6, 1.9 times more Sugars, 4.9 times more Fructose, 2.8 times more Fiber and 1.6 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices and Paprika Spice have similar amounts of Energy per 300 kcal.
• Both Onion Powder Spices as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.