Comparing Nutrients in 300 calories Canned Papaya Nectar VS Valencia Oranges

Weight per 300 calories

• Canned Papaya Nectar: 526g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Papaya Nectar or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Papaya Nectar	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.4g	56% 72.8g	130g per day for Men 19-50 years
Sugars	101% 73.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.3% 3.16g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	29.7% 0.39mg	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	2.63% 10.5μg	59.7% 239μg	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	17.5% 15.8mg	330% 297mg	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	8.42% 1.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	25% 0.23mg	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	22.4% 1.8mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.76% 15.8mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	2.97% 0.068mg	6.12% 0.14mg	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	0% 0mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	2.87% 1.58μg	NA	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	12% 447g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Papaya Nectar vs Valencia Oranges:

• Canned Papaya Nectar has 1.3 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16.9 times more Vitamin B1, 11.6 times more Vitamin B2, 2.1 times more Vitamin B3, 5.4 times more Vitamin B5, 8.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 18.8 times more Vitamin C than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Papaya Nectar vs Valencia Oranges:

• Canned Papaya Nectar has 3.2 times more Iron and 2.1 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.7 times more Calcium, 3.3 times more Copper, 3.9 times more Magnesium, 2.1 times more Manganese, more Phosphorus and 6.7 times more Potassium than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Valencia Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Papaya Nectar has 1.5 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.8 times more Fiber and 7.1 times more Protein than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Papaya Nectar as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.