Comparing Nutrients in 14 ounces Papayas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Papayas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.9% 171kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	54% 70g	130g per day for Men 19-50 years
Sugars	43% 31g	25% 18g	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	20.4% 15g	0% 0g	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	% 16.2g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.4g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	110% 41.7g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Papayas	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	36% 0.47mg	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	36.7% 147μg	26.8% 107μg	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	269% 242mg	0% 0mg	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	7.94% 1.2mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	421% 3.8mg	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	12.4% 0.99mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	425% 9.76mg	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	5.67% 39.7mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.45% 350g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Papayas versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Papayas vs Oil Roasted Almonds:

• 14 ounces of Papayas have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4 times more Vitamin B1, 28.9 times more Vitamin B2, 10.3 times more Vitamin B3, 3.1 times more Vitamin B6 and 86.6 times more Vitamin E than Raw Papayas.
• Both Papayas and Oil Roasted Almonds provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Papayas have insufficient amounts of Vitamin B1
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Papayas as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Papayas vs Oil Roasted Almonds:

• 14 ounces of Papayas have 31.5 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 14.6 times more Calcium, 21.2 times more Copper, 14.7 times more Iron, 13 times more Magnesium, 61.5 times more Manganese, 46.6 times more Phosphorus, 3.8 times more Potassium, 6.8 times more Selenium and 38.4 times more Zinc than Raw Papayas.
• 14 ounces of Papayas lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Papayas have more Omega 3, 1.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 14.1 times more Energy, 212.2 times more Fat, 52 times more Saturated Fat, 1229 times more Omega 6, 1.6 times more Carbohydrate, 6.2 times more Fiber and 45.2 times more Protein than Raw Papayas.
• 14 ounces of Papayas provide inadequate amounts of Energy, Omega 6 and Protein
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3