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

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Energy	71% 2060kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	90% 118g	130g per day for Men 19-50 years
Sugars	720% 522g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	11.7% 433g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin A, 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 4.7 times more Vitamin B3, 16.7 times more Vitamin B5, 4 times more Vitamin B6 and 15.2 times more Vitamin C than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Vitamin K in 1 kg.

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

• Papaya, canned, heavy syrup, drained has 2.9 times more Iron than Raw Oranges.
• While Raw Oranges contain 1.9 times more Calcium, 4.5 times more Copper, 1.7 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Papaya, canned, heavy syrup, drained has 4.4 times more Energy, 4.8 times more Carbohydrate and 5.6 times more Sugars than Raw Oranges.
• While Raw Oranges contain 1.6 times more Fiber and 6.7 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 kg.