Comparing Nutrients in 1 kilogram Canned Papaya Nectar VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Papaya Nectar	Valencia Oranges	Recommended Dietary Allowance
Energy	19.7% 570kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	91% 119g	130g per day for Men 19-50 years
Sugars	192% 139g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	65.8% 25g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	20% 180μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	48.5% 0.63mg	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	5% 20μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.3% 30mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Valencia Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	41% 0.37mg	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	42.5% 3.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	10% 0.23mg	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	0% 0mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23% 850g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Papaya Nectar vs Valencia Oranges:

• Canned Papaya Nectar has 1.5 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 14.5 times more Vitamin B1, 10 times more Vitamin B2, 1.8 times more Vitamin B3, 4.6 times more Vitamin B5, 7 times more Vitamin B6, 19.5 times more Vitamin B9 and 16.2 times more Vitamin C than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Papaya Nectar vs Valencia Oranges:

• Canned Papaya Nectar has 3.8 times more Iron and 2.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium, 2.8 times more Copper, 3.3 times more Magnesium, 1.8 times more Manganese, more Phosphorus and 5.8 times more Potassium than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Papaya Nectar has 1.8 times more Omega 3 and 1.2 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.2 times more Fiber and 6.1 times more Protein than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Valencia Oranges have similar amounts of Energy per 1 kg.
• Both Canned Papaya Nectar as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.