Comparing Nutrients in 1 pound Papayas VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Papayas	Tomatoes	Recommended Dietary Allowance
Energy	6.73% 195kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.13% 0.36g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	49% 35.5g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Papayas	Tomatoes	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42% 168μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Tomatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	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	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Papayas vs Tomatoes:

• Raw Papayas have 1.4 times more Vitamin B2, 2.1 times more Vitamin B5, 2.5 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.8 times more Vitamin E and 3 times more Vitamin K than Raw Papayas.
• Both Raw Papayas and Raw Ripe Red Tomatoes have similar amounts of Vitamin A per 1 lb.
• Both Raw Papayas as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Papayas vs Tomatoes:

• Raw Papayas have 2 times more Calcium, 1.9 times more Magnesium and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 2.9 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Raw Papayas.
• Both Raw Papayas and Raw Ripe Red Tomatoes have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Papayas have 2.4 times more Energy, 15.7 times more Omega 3, 2.8 times more Carbohydrate, 3 times more Sugars, 2.7 times more Fructose and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Protein than Raw Papayas.
• Both Raw Papayas as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.