Comparing Nutrients in 300 calories Paprika VS Canned Carrots with Salt

Weight per 300 calories

• Paprika: 106g
• Canned Carrots with Salt: 1200g

Paprika has 11.3 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Paprika or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Paprika	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	15% 11g	41% 29.8g	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	9.85% 7.14g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	98% 37g	47.4% 18g	38g per day for Men 19-50 years
Protein	27% 15g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Paprika	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	291% 2620μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	103% 1.34mg	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	13% 52μg	27% 108μg	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	1.06% 0.96mg	36% 32.4mg	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	206% 31mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.4μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	24.4% 244mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	139% 1.25mg	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	281% 22.5mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	235% 5.4mg	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	47.7% 334mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	71.3% 2426mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	4.82% 72.3mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.32% 12g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Paprika vs Canned Carrots with Salt:

• Paprika Spice has 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.6 times more Vitamin A, 2.1 times more Vitamin B9, 33.8 times more Vitamin C and 1.4 times more Vitamin K than Paprika Spice.
• Both Paprika Spice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Paprika vs Canned Carrots with Salt:

• Paprika Spice has 2.9 times more Iron, 2 times more Magnesium, 1.4 times more Selenium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Copper, 3.2 times more Manganese, 40.1 times more Sodium and 93.3 times more Water than Paprika Spice.
• Both Paprika Spice and Drained Canned Carrots with Salt have similar amounts of Calcium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Paprika Spice has 6 times more Fat, 5.3 times more Saturated Fat, 3.7 times more Omega 3, 8.2 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.7 times more Sugars than Paprika Spice.
• Both Paprika Spice and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Paprika Spice as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.