Comparing Nutrients in 300 calories Paprika VS Boiled Carrots

Weight per 300 calories

• Paprika: 106g
• Boiled Carrots: 857g

Paprika has 8.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Paprika	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	4.4% 0.75g	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	54% 70.5g	130g per day for Men 19-50 years
Sugars	15% 11g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 23g	g per day for Men 19-50 years
Fiber	98% 37g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	27% 15g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Paprika	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	291% 2620μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.4μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Boiled Carrots	Recommended Dietary Allowance
Calcium	24.4% 244mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	71.3% 2426mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.82% 72.3mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Paprika vs Boiled Carrots:

• Paprika Spice has 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B9, 32.2 times more Vitamin C and 1.4 times more Vitamin K than Paprika Spice.
• Both Paprika Spice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Paprika vs Boiled Carrots:

• Paprika Spice has 5.2 times more Copper, 7.7 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.9 times more Sodium and 64.6 times more Water than Paprika Spice.
• Both Paprika Spice and Boiled and Drained Carrots have similar amounts of Calcium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Paprika Spice has 8.9 times more Fat, 8.9 times more Saturated Fat, 56.2 times more Omega 3, 10.4 times more Omega 6, 2.3 times more Fructose, 1.4 times more Fiber and 2.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Sugars than Paprika Spice.
• Both Paprika Spice and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Paprika Spice as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.