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

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Red Kidney Beans	Recommended Dietary Allowance
Energy	71% 2060kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	471% 613g	130g per day for Men 19-50 years
Sugars	720% 522g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	11.7% 433g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS 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 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 Red Kidney Beans:

• 1 kg of Raw Red Kidney Beans contains 40.5 times more Vitamin B1, 14.3 times more Vitamin B2, 35.2 times more Vitamin B3, 52 times more Vitamin B5, 26.5 times more Vitamin B6, 1.3 times more Vitamin C and 18.7 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
• Both Papaya, canned, heavy syrup, drained as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kg of Raw Red Kidney Beans contains 4 times more Calcium, 69.9 times more Copper, 23.1 times more Iron, 23 times more Magnesium, 111.1 times more Manganese, 67.7 times more Phosphorus, 20.3 times more Potassium, 8 times more Selenium and 55.8 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 24.9 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Energy, 27.5 times more Omega 3, 10.1 times more Fiber and 160.9 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.