Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Oil Roasted Almonds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	209% 6070kcal	71% 2060kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	8.38% 2.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	429% 558g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	720% 522g	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	0% 0g	94% 67.8g	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	% 0.4g	% 70.4g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 384g	g per day for Men 19-50 years
Fiber	276% 105g	39.5% 15g	38g per day for Men 19-50 years
Protein	379% 212g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	11.5% 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	67.5% 270μg	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	0% 0mg	39% 35mg	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	1731% 260mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	291% 2910mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	11% 0.1mg	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	460% 36.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	4.35% 0.1mg	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	666% 4660mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Papaya, canned, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Papaya, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Papaya, canned, heavy syrup, drained:

• 1 kilogram of Oil Roasted Almonds has 6.1 times more Vitamin B1, 52.1 times more Vitamin B2, 61.1 times more Vitamin B3, 15.3 times more Vitamin B5 and 7.9 times more Vitamin B6 than Papaya, canned, heavy syrup, drained.
• While 1 kg of Papaya, canned, heavy syrup, drained contains more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Oil Roasted Almonds as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Papaya, canned, heavy syrup, drained:

• 1 kilogram of Oil Roasted Almonds has 13.9 times more Calcium, 95.5 times more Copper, 12.7 times more Iron, 45.7 times more Magnesium, 246 times more Manganese, 77.7 times more Phosphorus, 10.4 times more Potassium, 10.3 times more Selenium and 61.4 times more Zinc than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.9 times more Energy, 100.3 times more Fat, 15.7 times more Saturated Fat, 162.9 times more Omega 6, 7 times more Fiber and 151.6 times more Protein than Papaya, canned, heavy syrup, drained.
• While 1 kg of Papaya, canned, heavy syrup, drained contains 3.2 times more Carbohydrate, 11.5 times more Sugars and more Fructose than Oil Roasted Almonds.
• 1 kilogram of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Almonds as well as Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 in one kilogram.