Comparing Nutrients in 1 kilogram Papayas VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Papayas	Canned Orange Juice	Recommended Dietary Allowance
Energy	15% 430kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.6% 0.27g	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	84.7% 110g	130g per day for Men 19-50 years
Sugars	108% 78.2g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 40.6g	g per day for Men 19-50 years
Fiber	44.7% 17g	7.9% 3g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Papayas	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	24% 0.31mg	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	60% 240μg	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	334% 301mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Canned Orange Juice	Recommended Dietary Allowance
Calcium	20% 200mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	9.13% 0.21mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24% 881g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Papayas vs Canned Orange Juice:

• 1 kilogram of Papayas has 5.2 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9, 2 times more Vitamin C, 1.5 times more Vitamin E and 26 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.7 times more Vitamin B1 than Raw Papayas.
• Both Papayas and Canned Orange Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Papayas have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Papayas as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Papayas vs Canned Orange Juice:

• 1 kilogram of Papayas has 2 times more Calcium, 2 times more Copper, 2.5 times more Iron and 2.1 times more Magnesium than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.7 times more Phosphorus than Raw Papayas.
• Both Papayas and Canned Orange Juice contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Papayas lack sufficient amounts of Phosphorus
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Papayas as well as Unsweetened Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Papayas has 6.7 times more Omega 3, 1.5 times more Fructose and 5.7 times more Fiber than Canned Orange Juice.
• Both Papayas and Canned Orange Juice offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Papayas as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.