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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Papayas	Papaya, canned, heavy syrup, drained	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	36.7% 147μg	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	269% 242mg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	12.4% 0.99mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	5.67% 39.7mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	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	9.45% 350g	4.65% 172g	3700g per day for Men 19-50 years

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

• Raw Papayas have more Vitamin A, 1.5 times more Vitamin B1, 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.

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

• Raw Papayas have 4.5 times more Copper, 3.5 times more Magnesium, 4 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.5 times more Selenium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Calcium and Iron per 14 oz.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Papayas have 3.6 times more Omega 3 than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 4.8 times more Energy, 5.2 times more Carbohydrate, 6.7 times more Sugars and 1.8 times more Fructose than Raw Papayas.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Fiber per 14 oz.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose, Sucrose and Protein in 14 oz.