Comparing Nutrients in 1 pound Papayas VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	6.73% 195kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	195% 253g	130g per day for Men 19-50 years
Sugars	49% 35.5g	327% 237g	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	42.4% 30.8g	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	% 32g	g per day for Men 19-50 years
Sucrose	% 0g	% 174g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.13% 0.64g	56g per day for Men 19-50 years

Vitamins

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	5.23% 0.068mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	307% 276mg	17.6% 16mg	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	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	9.07% 91mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	5.04% 0.045mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	1.97% 0.045mg	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	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.8% 399g	5.3% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Papayas vs Papaya, canned, heavy syrup, drained:

• Raw Papayas have more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 6 times more Vitamin B3, 12.7 times more Vitamin B5, 2.5 times more Vitamin B6, 17.4 times more Vitamin C and 8.7 times more Vitamin K than Papaya, canned, heavy syrup, drained.

Comparing minerals per 1 pound for Papayas vs Papaya, canned, heavy syrup, drained:

• Raw Papayas have 4.5 times more Copper, 3.5 times more Magnesium, 4 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.5 times more Selenium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Calcium and Iron per 1 lb.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Papayas have 3.6 times more Omega 3 than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 4.8 times more Energy, 5.2 times more Carbohydrate, 6.7 times more Sugars and 1.8 times more Fructose than Raw Papayas.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Fiber per 1 lb.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose, Sucrose and Protein in 1 lb.