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

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Papayas	4%	5%	91%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Papayas	Recommended Dietary Allowance
Energy	28% 818kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	33% 43g	130g per day for Men 19-50 years
Sugars	286% 207g	43% 31g	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	37% 27g	20.4% 15g	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	% 28g	% 16.2g	g per day for Men 19-50 years
Sucrose	% 152g	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Papayas	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	11.6% 0.15mg	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	NA	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	269% 242mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Papayas	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	20% 0.18mg	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	14.4% 1.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	6.9% 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	3.4% 24mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.65% 172g	9.45% 350g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Raw Papayas contain more Vitamin A, 1.8 times more Vitamin B2, 6 times more Vitamin B3, 12.7 times more Vitamin B5, 2.5 times more Vitamin B6, 17.4 times more Vitamin C and 8.7 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 14 ounces of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Papaya, canned, heavy syrup, drained as well as Raw Papayas have insufficient amounts of Vitamin B1 in 14 ounces.

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

• 14 oz of Raw Papayas contain 4.5 times more Copper, 3.5 times more Magnesium, 2.7 times more Potassium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Papayas contain similar levels of Iron per 14 ounces.
• 14 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium and Potassium
• Both Papaya, canned, heavy syrup, drained as well as Raw Papayas lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Papaya, canned, heavy syrup, drained have 4.8 times more Energy, 5.2 times more Carbohydrate, 6.7 times more Sugars and 1.8 times more Fructose than Papayas.
• While 14 oz of Raw Papayas contain 3.6 times more Omega 3 than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Papayas offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3
• 14 ounces of Papayas provide inadequate amounts of Energy
• Both Papaya, canned, heavy syrup, drained as well as Raw Papayas provide inadequate amounts of Omega 6 and Protein in 14 ounces.