Comparing Nutrients in 300 calories Paprika VS Oranges

Weight per 300 calories

• Paprika: 106g
• Oranges: 638g

Paprika has 6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Paprika	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	0.68% 0.11g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	15% 11g	82.3% 59.7g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	27% 15g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Paprika	Oranges	Recommended Dietary Allowance
Vitamin A	291% 2620μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Oranges	Recommended Dietary Allowance
Calcium	24.4% 244mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	71.3% 2426mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.82% 72.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.32% 12g	15% 554g	3700g per day for Men 19-50 years

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

• Paprika Spice has 37.3 times more Vitamin A, 5.1 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B5, 5.9 times more Vitamin B6, 26.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B1, 3.7 times more Vitamin B9 and 354.7 times more Vitamin C than Paprika Spice.
• Both Paprika Spice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Paprika vs Oranges:

• Paprika Spice has 2.6 times more Copper, 35.2 times more Iron, 3 times more Magnesium, 10.6 times more Manganese, 3.7 times more Phosphorus, 2.1 times more Potassium, 2.1 times more Selenium, more Sodium and 10.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 46.3 times more Water than Paprika Spice.
• Both Paprika Spice and Raw Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Paprika Spice has 17.9 times more Fat, 23.8 times more Saturated Fat, 10.8 times more Omega 3, 67.7 times more Omega 6, 2.4 times more Fiber and 2.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate and 5.4 times more Sugars than Paprika Spice.
• Both Paprika Spice and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Paprika Spice as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.