Comparing Nutrients in 1 kilogram Canned Papaya Nectar VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Papaya Nectar	Tomatoes	Recommended Dietary Allowance
Energy	19.7% 570kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	30% 39g	130g per day for Men 19-50 years
Sugars	192% 139g	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	NA	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.8% 6g	31.6% 12g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Tomatoes	Recommended Dietary Allowance
Vitamin A	20% 180μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	5% 20μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Tomatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	42.5% 3.4mg	33.8% 2.7mg	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	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	0% 0mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	69.7% 2370mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23% 850g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 2.3 times more Vitamin A, 6.2 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 8.9 times more Vitamin B6, 7.5 times more Vitamin B9, 4.6 times more Vitamin C, 2.3 times more Vitamin E and 9.9 times more Vitamin K than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Papaya Nectar vs Tomatoes:

• Canned Papaya Nectar has 1.3 times more Iron than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.5 times more Copper, 3.7 times more Magnesium, 8.8 times more Manganese, more Phosphorus and 7.6 times more Potassium than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Ripe Red Tomatoes have similar amounts of Calcium, Zinc and Water per 1 kg.
• Both Canned Papaya Nectar as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Papaya Nectar has 3.2 times more Energy, 9.3 times more Omega 3, 3.7 times more Carbohydrate and 5.3 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Fiber and 5.2 times more Protein than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.