Comparing Nutrients in 14 ounces Florida Oranges VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Florida Oranges	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	6.3% 183kcal	28% 818kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	170% 222g	130g per day for Men 19-50 years
Sugars	50% 36.3g	286% 207g	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	37% 27g	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	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 152g	g per day for Men 19-50 years
Fiber	25% 9.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	4.58% 0.06mg	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	17% 67.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	198% 179mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	17% 171mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	4.4% 0.04mg	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	4.47% 0.36mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	1.73% 0.04mg	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	6.8% 47.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.35% 346g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Papaya, canned, heavy syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Papaya, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Papaya, canned, heavy syrup, drained:

• 14 ounces of Florida Oranges have 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6.7 times more Vitamin B3, 16.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 12.9 times more Vitamin C than Papaya, canned, heavy syrup, drained.
• 14 ounces of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Florida Oranges as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Papaya, canned, heavy syrup, drained:

• 14 ounces of Florida Oranges have 2 times more Calcium, 3.9 times more Copper, 1.7 times more Magnesium, 2.5 times more Potassium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• While 14 oz of Papaya, canned, heavy syrup, drained contain 3.2 times more Iron than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron
• 14 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium and Potassium
• Both Raw Florida Oranges as well as Papaya, canned, heavy syrup, drained lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 1.6 times more Fiber than Papaya, canned, heavy syrup, drained.
• While 14 oz of Papaya, canned, heavy syrup, drained contain 4.5 times more Energy, 4.8 times more Carbohydrate and 5.7 times more Sugars than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.