Comparing Nutrients in 100 calories Canned Papaya Nectar VS Passion-fruit Juice, Purple

Weight per 100 calories

• Canned Papaya Nectar: 175g
• Passion-fruit Juice, Purple: 196g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Papaya Nectar or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Canned Papaya Nectar	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.1% 0.098g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	3.07% 0.049g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	36.2% 26.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.77% 1.05g	1.03% 0.39g	38g per day for Men 19-50 years
Protein	0.53% 0.3g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	7.84% 70.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.88% 0.011mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	7.54% 0.098mg	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	0.88% 3.5μg	3.43% 13.7μg	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	5.85% 5.26mg	65% 58.4mg	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	2.8% 0.42mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	1.75% 17.5mg	0.78% 7.84mg	1000mg per day for Men 19-50 years
Copper	2.53% 0.023mg	11.5% 0.1mg	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	7.46% 0.6mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	1.25% 5.26mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	0.99% 0.023mg	NA	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	0% 0mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	1.6% 54.4mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	0.89% 0.098mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Papaya Nectar vs Passion-fruit Juice, Purple:

• Canned Papaya Nectar has 21.5 times more Vitamin E and 1.8 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.2 times more Vitamin A, 36.6 times more Vitamin B2, 10.9 times more Vitamin B3, 6.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 11.1 times more Vitamin C than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Papaya Nectar vs Passion-fruit Juice, Purple:

• Canned Papaya Nectar has 2.2 times more Calcium, 1.3 times more Iron and 2.7 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 4.6 times more Copper, 6.3 times more Magnesium, more Phosphorus and 10 times more Potassium than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Passion-fruit Juice, Purple have similar amounts of Water per 100 kcal.
• Both Canned Papaya Nectar as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Papaya Nectar has more Omega 3 and 2.7 times more Fiber than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.6 times more Protein than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Passion-fruit Juice, Purple have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Canned Papaya Nectar as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.