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

Weight per 300 calories

• Papayas: 698g
• Papaya, canned, heavy syrup, drained: 146g

Papaya, canned, heavy syrup, drained has 4.8 times more energy per unit of mass than Raw Papayas, which is above average in comparison to other foods. Papayas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.83% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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% 75.5g	62.5% 81.3g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	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	36% 26g	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	% 28.5g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 56g	g per day for Men 19-50 years
Fiber	31.2% 12g	5.75% 2.2g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	36.4% 328μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	1.82% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	0.55% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	0.44% 0.022mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	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	64.5% 258μg	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	472% 425mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.36% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	14% 140mg	3.06% 30.6mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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% 1.74mg	5.28% 0.42mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	2.1% 8.74mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	9.97% 69.8mg	1.25% 8.74mg	700mg per day for Men 19-50 years
Potassium	37.3% 1270mg	2.87% 98mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.2μg	1.06% 0.58μg	55μg per day for Men 19-50 years
Sodium	3.72% 56mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	5.07% 0.56mg	0.66% 0.073mg	11mg per day for Men 19-50 years
Water	16.6% 614g	1.7% 63g	3700g per day for Men 19-50 years

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

• Raw Papayas have more Vitamin A, 7.3 times more Vitamin B1, 8.6 times more Vitamin B2, 28.5 times more Vitamin B3, 61 times more Vitamin B5, 12.1 times more Vitamin B6, 83.4 times more Vitamin C and 41.5 times more Vitamin K than Papaya, canned, heavy syrup, drained.

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

• Raw Papayas have 4.6 times more Calcium, 21.6 times more Copper, 4.1 times more Iron, 16.8 times more Magnesium, 19.2 times more Manganese, 8 times more Phosphorus, 13 times more Potassium, 7.2 times more Selenium, 4.3 times more Sodium, 7.7 times more Zinc and 9.7 times more Water than Papaya, canned, heavy syrup, drained.

Comparison of macro-nutrients per 300 calories:

• Raw Papayas have 17.3 times more Omega 3, 2.6 times more Fructose, 5.4 times more Fiber and 16.1 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 1.4 times more Sugars than Raw Papayas.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.