Comparing Nutrients in 1 kilogram Papaya, canned, heavy syrup, drained VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	71% 2060kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	175% 228g	130g per day for Men 19-50 years
Sugars	720% 522g	4.4% 3.2g	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	94% 67.8g	NA	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	% 70.4g	NA	g per day for Men 19-50 years
Sucrose	% 384g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	195% 74g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	92% 1.2mg	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	NA	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	269% 2.42mg	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	36.3% 2.9mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	207% 4.77mg	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	8.57% 60mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	11.7% 433g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Boiled Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Papaya, canned, heavy syrup, drained vs Boiled Red Kidney Beans:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 2.9 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 10.7 times more Vitamin B1, 3.9 times more Vitamin B2, 9.6 times more Vitamin B3, 14.7 times more Vitamin B5, 8 times more Vitamin B6 and 28 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Papaya, canned, heavy syrup, drained as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Papaya, canned, heavy syrup, drained vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains 1.3 times more Calcium, 24.2 times more Copper, 10.1 times more Iron, 7.5 times more Magnesium, 47.7 times more Manganese, 23.7 times more Phosphorus, 6 times more Potassium, 3 times more Selenium and 21.4 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 Papaya, canned, heavy syrup, drained has 1.6 times more Energy, 2.4 times more Carbohydrate and 163.1 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 12.9 times more Omega 3, 4.9 times more Fiber and 61.9 times more Protein than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Papaya, canned, heavy syrup, drained as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.