Comparing Nutrients in 300 calories Paprika VS Navel Oranges

Weight per 300 calories

• Paprika: 106g
• Navel Oranges: 612g

Paprika has 5.8 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Paprika	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	0.83% 0.14g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	15% 11g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 26.2g	g per day for Men 19-50 years
Fiber	98% 37g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	27% 15g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Paprika	Navel Oranges	Recommended Dietary Allowance
Vitamin A	291% 2620μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	16.3% 2.6mg	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	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	24.4% 244mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	71.3% 2426mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.82% 72.3mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.32% 12g	14.2% 526g	3700g per day for Men 19-50 years

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

• Paprika Spice has 35.7 times more Vitamin A, 4.2 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6, 33.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin B9 and 377.9 times more Vitamin C than Paprika Spice.
• Both Paprika Spice and Raw Navel Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Paprika Spice as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Paprika vs Navel Oranges:

• Paprika Spice has 3.2 times more Copper, 28.3 times more Iron, 2.8 times more Magnesium, 9.5 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, more Selenium, 11.8 times more Sodium and 9.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 44 times more Water than Paprika Spice.
• Both Paprika Spice and Raw Navel Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Paprika Spice has 14.9 times more Fat, 21.9 times more Saturated Fat, 8.7 times more Omega 3, 55.3 times more Omega 6, 2.8 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Carbohydrate, 4.7 times more Sugars and 1.9 times more Fructose than Paprika Spice.
• Both Paprika Spice and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
• Both Paprika Spice as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.