Comparing Nutrients in 1 kilogram Canned Orange Juice VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Canned Orange Juice	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	16.2% 470kcal	71% 2060kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	8.38% 2.68g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	84.7% 110g	429% 558g	130g per day for Men 19-50 years
Sugars	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	% 70.4g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 384g	g per day for Men 19-50 years
Fiber	7.9% 3g	39.5% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	60% 240μg	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	334% 301mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	24.3% 170mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Papaya, canned, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice 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 Canned Orange Juice vs Papaya, canned, heavy syrup, drained:

• 1 kilogram of Canned Orange Juice has 2.6 times more Vitamin B1, 12 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.6 times more Vitamin C than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Unsweetened Canned Orange Juice as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Papaya, canned, heavy syrup, drained:

• 1 kilogram of Canned Orange Juice has 2.2 times more Copper, 1.7 times more Magnesium, 2.8 times more Phosphorus, 2.7 times more Potassium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• While 1 kg of Papaya, canned, heavy syrup, drained contains 2.1 times more Calcium and 2.9 times more Iron than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• 1 kilogram of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Unsweetened Canned Orange Juice as well as Papaya, canned, heavy syrup, drained lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Papaya, canned, heavy syrup, drained contains 4.4 times more Energy, 5.1 times more Carbohydrate, 6 times more Sugars, 2.8 times more Fructose and 5 times more Fiber than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Unsweetened Canned Orange Juice as well as Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.