Comparing Nutrients in 14 ounces Passion-fruit, Purple VS Papayas

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Papayas	4%	5%	91%

Macro Nutrients

	Passion-fruit, Purple	Papayas	Recommended Dietary Allowance
Energy	13.3% 385kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	33% 43g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	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	NA	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	NA	% 16.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	109% 41.3g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Papayas	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	14% 55.6μg	36.7% 147μg	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	132% 119mg	269% 242mg	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	0.53% 0.079mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Papayas	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	79.4% 6.35mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	38.6% 270mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.82% 289g	9.45% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Papayas per 14 oz

Compare the macro and micronutrient content in 14 oz of Passion-fruit, Purple versus 14 oz of Papayas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Passion-fruit, Purple vs Papayas:

• 14 ounces of Passion-fruit, Purple have 1.4 times more Vitamin A, 4.8 times more Vitamin B2, 4.2 times more Vitamin B3 and 2.6 times more Vitamin B6 than Papayas.
• While 14 oz of Raw Papayas contain 2.6 times more Vitamin B9, 2 times more Vitamin C, 15 times more Vitamin E and 3.7 times more Vitamin K than Raw Passion-fruit, Purple.
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Raw Papayas have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Passion-fruit, Purple vs Papayas:

• 14 ounces of Passion-fruit, Purple have 1.9 times more Copper, 6.4 times more Iron, 1.4 times more Magnesium, 6.8 times more Phosphorus and 1.9 times more Potassium than Papayas.
• While 14 oz of Raw Papayas contain 1.7 times more Calcium than Raw Passion-fruit, Purple.
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium
• 14 ounces of Papayas lack sufficient amounts of Phosphorus
• Both Raw Passion-fruit, Purple as well as Raw Papayas lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Passion-fruit, Purple have 2.3 times more Energy, 37.3 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Sugars, 6.1 times more Fiber and 4.7 times more Protein than Papayas.
• While 14 oz of Raw Papayas contain 47 times more Omega 3 than Raw Passion-fruit, Purple.
• 14 ounces of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 14 ounces of Papayas provide inadequate amounts of Energy, Omega 6 and Protein