Comparing Nutrients in 1 kilogram Canned Papaya Nectar VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Papaya Nectar	Navel Oranges	Recommended Dietary Allowance
Energy	19.7% 570kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	96% 125g	130g per day for Men 19-50 years
Sugars	192% 139g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	15.8% 6g	58% 22g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Navel 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Navel Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23% 850g	23.2% 860g	3700g per day for Men 19-50 years

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

• Canned Papaya Nectar has 1.5 times more Vitamin A and 1.6 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 11.3 times more Vitamin B1, 12.8 times more Vitamin B2, 2.8 times more Vitamin B3, 4.8 times more Vitamin B5, 8.8 times more Vitamin B6, 17 times more Vitamin B9 and 19.7 times more Vitamin C than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Canned Papaya Nectar has 2.6 times more Iron and 1.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.3 times more Calcium, 3 times more Copper, 3.7 times more Magnesium, 2.2 times more Manganese, more Phosphorus and 5.4 times more Potassium than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Navel Oranges have similar amounts of Water per 1 kg.
• Both Canned Papaya Nectar as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Papaya Nectar has 3.1 times more Omega 3 and 1.6 times more Sugars than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.7 times more Fiber and 5.4 times more Protein than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Canned Papaya Nectar as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.