Comparing Nutrients in 1 kilogram Papayas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Papayas	Almond paste	Recommended Dietary Allowance
Energy	15% 430kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	368% 478g	130g per day for Men 19-50 years
Sugars	108% 78.2g	500% 363g	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	51.4% 37.3g	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	126% 48g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Papayas	Almond paste	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	27.7% 0.36mg	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	93% 370μg	183% 730μg	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	677% 609mg	1.1% 1mg	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	20% 3mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Almond paste	Recommended Dietary Allowance
Calcium	20% 200mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	504% 4.54mg	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	31.3% 2.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	372% 8.56mg	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	14.3% 100mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	135% 15mg	11mg per day for Men 19-50 years
Water	24% 881g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Papayas versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Papayas vs Almond paste:

• 1 kilogram of Papayas has more Vitamin A, 1.7 times more Vitamin B5, 609 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 3.6 times more Vitamin B1, 15.3 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B9 and 45.1 times more Vitamin E than Raw Papayas.
• Both Papayas and Almond paste provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Papayas have insufficient amounts of Vitamin B1
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Papayas as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Papayas vs Almond paste:

• 1 kilogram of Papayas has 6.3 times more Water than Almond paste.
• While 1 kg of Almond paste contains 8.6 times more Calcium, 10.1 times more Copper, 6.4 times more Iron, 6.2 times more Magnesium, 21.4 times more Manganese, 25.8 times more Phosphorus, 1.7 times more Potassium, 7 times more Selenium and 18.5 times more Zinc than Raw Papayas.
• 1 kilogram of Papayas lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 10.7 times more Energy, 106.7 times more Fat, 32.5 times more Saturated Fat, 4.2 times more Omega 3, 506.9 times more Omega 6, 4.4 times more Carbohydrate, 4.6 times more Sugars, 2.8 times more Fiber and 19.1 times more Protein than Raw Papayas.
• 1 kilogram of Papayas provide inadequate amounts of Energy, Omega 6 and Protein