Comparing Nutrients in 1 pound Papayas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Papayas	Oranges with Peel	Recommended Dietary Allowance
Energy	6.73% 195kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	54% 70.3g	130g per day for Men 19-50 years
Sugars	49% 35.5g	NA	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	23.3% 17g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Papayas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	32.4% 0.42mg	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	42% 168μg	34% 136μg	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	307% 276mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.07% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	28.7% 0.26mg	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	14% 1.13mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	6.48% 45.4mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.8% 399g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Papayas versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Papayas vs Oranges with Peel :

• 1 pound of Papayas has 3.6 times more Vitamin A and 1.2 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Papayas.
• Both Papayas and Oranges with Peel provide similar amounts of Vitamin C per one pound.
• 1 pound of Papayas have insufficient amounts of Vitamin B1
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Papayas as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Papayas vs Oranges with Peel :

• 1 pound of Papayas has 1.5 times more Magnesium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.5 times more Calcium, 1.3 times more Copper, 3.2 times more Iron and 2.2 times more Phosphorus than Raw Papayas.
• Both Papayas and Oranges with Peel contain similar levels of Potassium and Water per one pound.
• 1 pound of Papayas lack sufficient amounts of Phosphorus
• Both Raw Papayas as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Papayas has 2.9 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.5 times more Energy, 1.4 times more Carbohydrate, 2.6 times more Fiber and 2.8 times more Protein than Raw Papayas.
• 1 pound of Papayas provide inadequate amounts of Energy and Protein
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.