Comparing Nutrients in 1 kilogram Papaya, canned, heavy syrup, drained VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	71% 2060kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	720% 522g	56.3% 40.8g	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	3.86% 2.8g	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	% 70.4g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 384g	% 34.4g	g per day for Men 19-50 years
Fiber	39.5% 15g	87% 33g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	21% 210mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	11.7% 433g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Papaya, canned, heavy syrup, drained versus 1 kg of Cooked Frozen Carrots 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 Cooked Frozen Carrots:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 1.5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 6.9 times more Vitamin B3, 11.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 45.3 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K

Comparing minerals per 1 kilogram for Papaya, canned, heavy syrup, drained vs Cooked Frozen Carrots:

• 1 kg of Boiled and Drained Frozen Carrots contains 1.7 times more Calcium, 8.2 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 16.7 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 6.6 times more Sodium, 7 times more Zinc and 2.1 times more Water than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Papaya, canned, heavy syrup, drained as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 5.6 times more Energy, 7.2 times more Carbohydrate, 12.8 times more Sugars and 24.2 times more Fructose than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.4 times more Omega 3 and 2.2 times more Fiber than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Papaya, canned, heavy syrup, drained as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one kilogram.