Comparing Nutrients in 1 pound Papayas VS Canned Papaya Nectar

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Canned Papaya Nectar	1%	2%	97%

Macro Nutrients

	Papayas	Canned Papaya Nectar	Recommended Dietary Allowance
Energy	6.73% 195kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.19% 0.032g	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	50.6% 66g	130g per day for Men 19-50 years
Sugars	49% 35.5g	87% 63g	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	7.16% 2.72g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Papayas	Canned Papaya Nectar	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	3.14% 0.041mg	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	2.27% 9.07μg	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	15% 13.6mg	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	9.07% 1.36mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Canned Papaya Nectar	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	6.55% 0.059mg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	2.56% 0.059mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10.8% 399g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Papayas vs Canned Papaya Nectar:

• Raw Papayas have 2.6 times more Vitamin A, 3.8 times more Vitamin B1, 6.8 times more Vitamin B2, 2.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.2 times more Vitamin B6, 18.5 times more Vitamin B9, 20.3 times more Vitamin C, 1.3 times more Vitamin E and 3.3 times more Vitamin K than Canned Papaya Nectar.
• Both Raw Papayas as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Papayas vs Canned Papaya Nectar:

• Raw Papayas have 2 times more Calcium, 3.5 times more Copper, 7 times more Magnesium, 3.1 times more Manganese, more Phosphorus, 5.9 times more Potassium and 2 times more Selenium than Canned Papaya Nectar.
• While Canned Papaya Nectar contains 1.4 times more Iron and 1.9 times more Zinc than Raw Papayas.
• Both Raw Papayas and Canned Papaya Nectar have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Papayas have 1.7 times more Omega 3 and 2.8 times more Fiber than Canned Papaya Nectar.
• While Canned Papaya Nectar contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.8 times more Sugars than Raw Papayas.
• Both Raw Papayas as well as Canned Papaya Nectar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 lb.