Comparing Nutrients in 1 kilogram Florida Oranges VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Florida Oranges	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	16% 460kcal	71% 2060kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	8.38% 2.68g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	429% 558g	130g per day for Men 19-50 years
Sugars	126% 91g	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	NA	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	NA	% 70.4g	g per day for Men 19-50 years
Sucrose	NA	% 384g	g per day for Men 19-50 years
Fiber	63% 24g	39.5% 15g	38g per day for Men 19-50 years
Protein	12.5% 7g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	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

	Florida Oranges	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.6% 871g	11.7% 433g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Papaya, canned, heavy syrup, drained:

• Raw Florida Oranges have more Vitamin A, 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6.7 times more Vitamin B3, 16.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 12.9 times more Vitamin C than Papaya, canned, heavy syrup, drained.
• Both Raw Florida Oranges as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Florida Oranges vs Papaya, canned, heavy syrup, drained:

• Raw Florida Oranges have 2 times more Calcium, 3.9 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 3.2 times more Iron than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges have 1.6 times more Fiber and 5 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 4.5 times more Energy, 4.8 times more Carbohydrate and 5.7 times more Sugars than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 kg.