Comparing Nutrients in 300 calories Canned Papaya Nectar VS Passion-fruit Juice, Purple

Weight per 300 calories

• Canned Papaya Nectar: 526g
• Passion-fruit Juice, Purple: 588g

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 Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Canned Papaya Nectar	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1% 0.17g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	101% 73.2g	109% 79g	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	3.1% 1.18g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	23.5% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	53.7% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	22.6% 0.29mg	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	10.3% 41μg	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	195% 175mg	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	0.39% 0.059mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	34.6% 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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.76% 15.8mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2.97% 0.068mg	NA	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	2.87% 1.58μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	12% 447g	13.6% 504g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Papaya Nectar vs Passion-fruit Juice, Purple:

• Canned Papaya Nectar has 21.5 times more Vitamin E and 1.8 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.2 times more Vitamin A, 36.6 times more Vitamin B2, 10.9 times more Vitamin B3, 6.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 11.1 times more Vitamin C than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Papaya Nectar vs Passion-fruit Juice, Purple:

• Canned Papaya Nectar has 2.2 times more Calcium, 1.3 times more Iron and 2.7 times more Zinc than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 4.6 times more Copper, 6.3 times more Magnesium, more Phosphorus and 10 times more Potassium than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Passion-fruit Juice, Purple have similar amounts of Water per 300 kcal.
• Both Canned Papaya Nectar as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Papaya Nectar has more Omega 3 and 2.7 times more Fiber than Raw Passion-fruit Juice, Purple.
• While Raw Passion-fruit Juice, Purple contains 2.6 times more Protein than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Passion-fruit Juice, Purple have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Canned Papaya Nectar as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.