Comparing Nutrients in 300 calories Canned Papaya Nectar VS Papaya, canned, heavy syrup, drained

Weight per 300 calories

• Canned Papaya Nectar: 526g
• Papaya, canned, heavy syrup, drained: 146g

Papaya, canned, heavy syrup, drained has 3.6 times more energy per unit of mass than Canned Papaya Nectar, which is above average in comparison to other foods. Canned Papaya Nectar having low energy density.

Which food has more nutrients per 300 calories - Canned Papaya Nectar or Papaya, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Canned Papaya Nectar	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.83% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.4g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	101% 73.2g	105% 76g	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	13.6% 9.87g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 56g	g per day for Men 19-50 years
Fiber	8.3% 3.16g	5.75% 2.2g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	1.82% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	0.55% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	0.44% 0.022mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	1.7% 0.022mg	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	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	17.5% 15.8mg	5.66% 5.1mg	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	8.42% 1.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	0.36% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	3.06% 30.6mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	1.6% 0.015mg	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	5.28% 0.42mg	8mg per day for Men 19-50 years
Magnesium	3.76% 15.8mg	2.1% 8.74mg	420mg per day for Men 19-50 years
Manganese	2.97% 0.068mg	0.63% 0.015mg	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	1.25% 8.74mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	2.87% 98mg	3400mg per day for Men 19-50 years
Selenium	2.87% 1.58μg	1.06% 0.58μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	0.66% 0.073mg	11mg per day for Men 19-50 years
Water	12% 447g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Papaya Nectar vs Papaya, canned, heavy syrup, drained:

• Canned Papaya Nectar has more Vitamin A, 9 times more Vitamin B3, 13 times more Vitamin B5, 2.2 times more Vitamin B6, 3.1 times more Vitamin C and 9.6 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• Both Canned Papaya Nectar as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1 and Vitamin B2 in 300 kcal.

Comparing minerals per 300 calories for Canned Papaya Nectar vs Papaya, canned, heavy syrup, drained:

• Canned Papaya Nectar has 1.7 times more Calcium, 4.7 times more Copper, 4.2 times more Iron, 1.8 times more Magnesium, 1.7 times more Potassium, 10.8 times more Zinc and 7.1 times more Water than Papaya, canned, heavy syrup, drained.
• Both Canned Papaya Nectar as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Manganese, Phosphorus and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Papaya Nectar has 7.8 times more Omega 3 and 1.4 times more Fiber than Papaya, canned, heavy syrup, drained.
• Both Canned Papaya Nectar and Papaya, canned, heavy syrup, drained have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Canned Papaya Nectar as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose, Sucrose and Protein in 300 kcal.