Comparing Nutrients in 14 ounces Papayas VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Papayas	Brazilnuts	Recommended Dietary Allowance
Energy	5.9% 171kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	200% 64g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	36% 46.6g	130g per day for Men 19-50 years
Sugars	43% 31g	12.8% 9.25g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.25g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Papayas	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.45% 350g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Papayas vs Brazilnuts:

• 14 ounces of Papayas have more Vitamin A, 1.2 times more Vitamin B3, 1.7 times more Vitamin B9, 87 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 26.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B6 and 18.8 times more Vitamin E than Raw Papayas.
• Both Papayas and Brazilnuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Papayas have insufficient amounts of Vitamin B1
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Papayas as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Papayas vs Brazilnuts:

• 14 ounces of Papayas have 25.7 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8 times more Calcium, 38.7 times more Copper, 9.7 times more Iron, 17.9 times more Magnesium, 30.6 times more Manganese, 72.5 times more Phosphorus, 3.6 times more Potassium, 3195 times more Selenium and 50.8 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 1.3 times more Omega 3, 3.4 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 15.3 times more Energy, 258.1 times more Fat, 199.2 times more Saturated Fat, 2214.8 times more Omega 6, 4.4 times more Fiber and 30.5 times more Protein than Raw Papayas.
• Both Papayas and Brazilnuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Papayas provide inadequate amounts of Energy, Omega 6 and Protein