Comparing Nutrients in 1 kilogram Papaya, canned, heavy syrup, drained VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	71% 2060kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	201% 262g	130g per day for Men 19-50 years
Sugars	720% 522g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	NA	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	NA	11mg per day for Men 19-50 years
Water	11.7% 433g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Papaya, canned, heavy syrup, drained versus 1 kg of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 2.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Papaya, canned, heavy syrup, drained vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 1.4 times more Calcium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.7 times more Iron, 6.7 times more Potassium and 33.1 times more Sodium than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained lack sufficient amounts of Potassium
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 1.6 times more Energy, 2.1 times more Carbohydrate and 75.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.7 times more Fiber and 15.9 times more Protein than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained provide inadequate amounts of Protein