Comparing Nutrients in 500 calories Oranges with Peel VS Papaya, canned, heavy syrup, drained

Weight per 500 calories

• Oranges with Peel: 794g
• Papaya, canned, heavy syrup, drained: 243g

Papaya, canned, heavy syrup, drained has 3.3 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Papaya, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Oranges with Peel	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.38% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	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	94% 35.7g	9.6% 3.64g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	3.03% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	0.91% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	0.73% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	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

	Oranges with Peel	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	55.6% 556mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.47% 14.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	2.1% 14.6mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	17.7% 653g	2.84% 105g	3700g per day for Men 19-50 years

Oranges With Peel VS Papaya, Canned, Heavy Syrup, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Papaya, canned, heavy syrup, drained?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Papaya, canned, heavy syrup, drained:

• 500 calories of Oranges with Peel have more Vitamin A, 21.8 times more Vitamin B1, 10.9 times more Vitamin B2, 27.2 times more Vitamin B3, 71.9 times more Vitamin B5, 20.3 times more Vitamin B6 and 66.3 times more Vitamin C than Papaya, canned, heavy syrup, drained.
• 500 calories of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 500 calories for Oranges with Peel vs Papaya, canned, heavy syrup, drained:

• 500 calories of Oranges with Peel have 10.9 times more Calcium, 18.6 times more Copper, 9 times more Iron, 7.6 times more Magnesium, 12 times more Phosphorus, 9.6 times more Potassium, 5.7 times more Selenium and 6.2 times more Water than Papaya, canned, heavy syrup, drained.
• 500 calories of Papaya, canned, heavy syrup, drained lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Oranges with Peel as well as Papaya, canned, heavy syrup, drained lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 9.8 times more Fiber and 30.4 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Oranges with Peel and Papaya, canned, heavy syrup, drained offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Papaya, canned, heavy syrup, drained provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.