Comparing Nutrients in 300 calories Canned Papaya Nectar VS Papayas

Weight per 300 calories

• Canned Papaya Nectar: 526g
• Papayas: 698g

Canned Papaya Nectar has 1.3 times more energy per 100g than Papayas. It has low energy density when compared to other foods. Raw Papayas having low energy density.

Discover which food has more nutrients per 300 calories - Canned Papaya Nectar or Papayas?

Macros Ratio

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

Macro Nutrients

	Canned Papaya Nectar	Papayas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.45% 0.077g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	101% 73.2g	75.3% 54.6g	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	36% 26g	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	% 28.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.3% 3.16g	31.2% 12g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Papayas	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	36.4% 328μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	20.4% 0.27mg	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	64.5% 258μg	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	472% 425mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Papayas	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	35% 0.31mg	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	22% 1.74mg	8mg per day for Men 19-50 years
Magnesium	3.76% 15.8mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	2.97% 0.068mg	12% 0.28mg	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	9.97% 69.8mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	37.3% 1270mg	3400mg per day for Men 19-50 years
Selenium	2.87% 1.58μg	7.6% 4.2μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	3.72% 56mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	5.07% 0.56mg	11mg per day for Men 19-50 years
Water	12% 447g	16.6% 614g	3700g per day for Men 19-50 years

Canned Papaya Nectar VS Papayas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Papaya Nectar or Papayas?

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

• 300 kcal of Raw Papayas contain 3.5 times more Vitamin A, 5.1 times more Vitamin B1, 8.9 times more Vitamin B2, 3.2 times more Vitamin B3, 4.7 times more Vitamin B5, 5.6 times more Vitamin B6, 24.5 times more Vitamin B9, 26.9 times more Vitamin C, 1.7 times more Vitamin E and 4.3 times more Vitamin K than Canned Papaya Nectar.
• 300 calories of Canned Papaya Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Papaya Nectar as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Papaya Nectar vs Papayas:

• 300 calories of Canned Papaya Nectar have 1.4 times more Zinc than Papayas.
• While 300 kcal of Raw Papayas contain 2.7 times more Calcium, 4.6 times more Copper, 9.3 times more Magnesium, 4.1 times more Manganese, more Phosphorus, 7.8 times more Potassium, 2.7 times more Selenium and 1.4 times more Water than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Papayas contain similar levels of Iron per 300 calories.
• 300 calories of Canned Papaya Nectar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Selenium
• 300 calories of Papayas lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Papaya Nectar have 1.3 times more Sugars than Papayas.
• While 300 kcal of Raw Papayas contain 2.2 times more Omega 3 and 3.8 times more Fiber than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Papayas offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Papaya Nectar as well as Raw Papayas provide inadequate amounts of Omega 6 and Protein in 300 calories.