Comparing Nutrients in 500 calories Dried Beechnuts VS Papaya, canned, heavy syrup, drained

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Papaya, canned, heavy syrup, drained: 243g

Dried Beechnuts have 2.8 times more energy per 100g than Papaya, canned, heavy syrup, drained. It has very high energy density when compared to other foods. Papaya, canned, heavy syrup, drained having above average energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Papaya, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Dried Beechnuts	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	1.38% 1.33g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	104% 136g	130g per day for Men 19-50 years
Sugars	NA	175% 127g	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	22.7% 16.5g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 93g	g per day for Men 19-50 years
Fiber	NA	9.6% 3.64g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.03% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	0.91% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	0.73% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	2.8% 0.036mg	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	24.5% 98μg	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	15% 13.5mg	9.44% 8.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.61% 0.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	2.7% 0.024mg	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	26.7% 2.14mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.47% 14.6mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	1.06% 0.024mg	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	2.1% 14.6mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	NA	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	2.84% 105g	3700g per day for Men 19-50 years

Dried Beechnuts VS Papaya, Canned, Heavy Syrup, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Papaya, canned, heavy syrup, drained?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Papaya, canned, heavy syrup, drained:

• 500 calories of Dried Beechnuts have 7.2 times more Vitamin B1, 8.8 times more Vitamin B2, 22.1 times more Vitamin B5, 16.3 times more Vitamin B6 and 1.6 times more Vitamin C than Papaya, canned, heavy syrup, drained.
• 500 calories of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dried Beechnuts as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin B3 in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Papaya, canned, heavy syrup, drained:

• 500 calories of Dried Beechnuts have 24 times more Copper, 3 times more Iron, 48 times more Manganese and 5.4 times more Potassium than Papaya, canned, heavy syrup, drained.
• 500 calories of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Iron, Manganese and Potassium
• Both Dried Beechnuts as well as Papaya, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 32.5 times more Fat, 7.6 times more Saturated Fat, 46.8 times more Omega 3 and 79.2 times more Omega 6 than Papaya, canned, heavy syrup, drained.
• While 500 kcal of Papaya, canned, heavy syrup, drained contain 4.7 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Papaya, canned, heavy syrup, drained offer comparable quantities of Energy per 500 calories.
• 500 calories of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6
• Both Dried Beechnuts as well as Papaya, canned, heavy syrup, drained provide inadequate amounts of Protein in 500 calories.