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

Macros Ratio

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

Macro Nutrients

	Passion-fruit, Purple	Papayas	Recommended Dietary Allowance
Energy	15% 440kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	37.8% 49g	130g per day for Men 19-50 years
Sugars	70% 51g	49% 35.5g	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	NA	23.3% 17g	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	NA	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	18% 9.98g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Papayas	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	13.3% 0.17mg	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	16% 63.5μg	42% 168μg	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	151% 136mg	307% 276mg	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	0.6% 0.091mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Papayas	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	22.7% 0.2mg	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	91% 7.26mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	7.9% 0.18mg	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	44% 308mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.94% 331g	10.8% 399g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Passion-fruit, Purple has 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 Papayas.
• While 1 lb of Raw Papayas contains 2.6 times more Vitamin B9, 2 times more Vitamin C, 15 times more Vitamin E and 3.7 times more Vitamin K than Raw Passion-fruit, Purple.
• 1 pound of Passion-fruit, Purple have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Raw Papayas have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Passion-fruit, Purple has 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 Papayas.
• While 1 lb of Raw Papayas contains 1.7 times more Calcium than Raw Passion-fruit, Purple.
• 1 pound of Passion-fruit, Purple lack sufficient amounts of Calcium
• 1 pound of Papayas lack sufficient amounts of Phosphorus
• Both Raw Passion-fruit, Purple as well as Raw Papayas lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Passion-fruit, Purple has 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 Papayas.
• While 1 lb of Raw Papayas contains 47 times more Omega 3 than Raw Passion-fruit, Purple.
• 1 pound of Passion-fruit, Purple provide inadequate amounts of Omega 3
• 1 pound of Papayas provide inadequate amounts of Energy, Omega 6 and Protein