Comparing Nutrients in 300 calories Papayas VS Tomatoes in Juice with Salt

Weight per 300 calories

• Papayas: 698g
• Tomatoes in Juice with Salt: 1875g

Papayas have 2.7 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Papayas or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Papayas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	50% 65g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	31.2% 12g	94% 35.6g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Papayas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	36.4% 328μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	160% 2.1mg	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	37.5% 150μg	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	472% 425mg	263% 236mg	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	14% 2.1mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	55.4% 1.28mg	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	9.97% 69.8mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	37.3% 1270mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.2μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.72% 56mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	5.07% 0.56mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	16.6% 614g	48% 1777g	3700g per day for Men 19-50 years

Papayas VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Papayas or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Papayas vs Tomatoes in Juice with Salt:

• 300 calories of Papayas have 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 67.2 times more Vitamin B1, 5.5 times more Vitamin B2, 5.4 times more Vitamin B3, 1.6 times more Vitamin B5, 7.9 times more Vitamin B6, 5.3 times more Vitamin E and 2.7 times more Vitamin K than Raw Papayas.
• Both Papayas and Tomatoes in Juice with Salt provide similar amounts of Vitamin A per 300 calories.
• Both Raw Papayas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Papayas vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.4 times more Calcium, 3.1 times more Copper, 6.1 times more Iron, 1.3 times more Magnesium, 4.6 times more Manganese, 4.6 times more Phosphorus, 2.8 times more Potassium, 3.1 times more Selenium, 38.6 times more Sodium, 4 times more Zinc and 2.9 times more Water than Raw Papayas.
• 300 calories of Papayas lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Papayas have 4.4 times more Omega 3 than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 23.7 times more Omega 6, 3 times more Fiber and 4.5 times more Protein than Raw Papayas.
• Both Papayas and Tomatoes in Juice with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 300 calories.
• 300 calories of Papayas provide inadequate amounts of Omega 6 and Protein
• 300 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3