Comparing Nutrients in 1 kilogram Papayas VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Papayas	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	15% 430kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	24% 4.1g	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	180% 234g	130g per day for Men 19-50 years
Sugars	108% 78.2g	154% 112g	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	274% 104g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Papayas	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	77% 1mg	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	35% 140μg	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	333% 300mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	20% 200mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	96% 0.86mg	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	69% 290mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	NA	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	97% 680mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	102% 3480mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24% 881g	19.7% 729g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Passion-fruit, Purple per 1 kg

Compare the macro and micronutrient content in 1 kg of Papayas versus 1 kg of Passion-fruit, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Papayas vs Passion-fruit, Purple:

• 1 kilogram of Papayas has 2.6 times more Vitamin B9, 2 times more Vitamin C, 15 times more Vitamin E and 3.7 times more Vitamin K than Passion-fruit, Purple.
• While 1 kg of Raw Passion-fruit, Purple contains 1.4 times more Vitamin A, 4.8 times more Vitamin B2, 4.2 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Papayas.
• 1 kilogram of Passion-fruit, Purple have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Papayas vs Passion-fruit, Purple:

• 1 kilogram of Papayas has 1.7 times more Calcium and 1.2 times more Water than Passion-fruit, Purple.
• While 1 kg of Raw Passion-fruit, Purple contains 1.9 times more Copper, 6.4 times more Iron, 1.4 times more Magnesium, 6.8 times more Phosphorus and 1.9 times more Potassium than Raw Papayas.
• 1 kilogram of Papayas lack sufficient amounts of Phosphorus
• 1 kilogram of Passion-fruit, Purple lack sufficient amounts of Calcium
• Both Raw Papayas as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Papayas has 47 times more Omega 3 than Passion-fruit, Purple.
• While 1 kg of Raw Passion-fruit, Purple contains 2.3 times more Energy, 37.3 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Sugars, 6.1 times more Fiber and 4.7 times more Protein than Raw Papayas.
• 1 kilogram of Papayas provide inadequate amounts of Energy, Omega 6 and Protein
• 1 kilogram of Passion-fruit, Purple provide inadequate amounts of Omega 3