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

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Tomatoes	17%	9%	74%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Energy	71% 2060kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	30% 39g	130g per day for Men 19-50 years
Sugars	720% 522g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 384g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	31.6% 12g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Tomatoes	Recommended Dietary Allowance
Calcium	21% 210mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	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	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	11.7% 433g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain more Vitamin A, 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 9.9 times more Vitamin B3, 5.9 times more Vitamin B5, 5.3 times more Vitamin B6, 3.9 times more Vitamin C and 26.3 times more Vitamin K than Papaya, canned, heavy syrup, drained.

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

• Papaya, canned, heavy syrup, drained has 2.1 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.9 times more Copper, 1.8 times more Magnesium, 11.4 times more Manganese, 4 times more Phosphorus, 3.5 times more Potassium, 3.4 times more Zinc and 2.2 times more Water than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Raw Ripe Red Tomatoes have similar amounts of Iron per 1 kg.
• Both Papaya, canned, heavy syrup, drained as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Papaya, canned, heavy syrup, drained has 11.4 times more Energy, 14.4 times more Carbohydrate, 19.8 times more Sugars, 4.9 times more Fructose and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.3 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 kg.