Comparing Nutrients in 500 calories Canned Papaya Nectar VS Oranges

Weight per 500 calories

• Canned Papaya Nectar: 877g
• Oranges: 1064g

Canned Papaya Nectar has 1.2 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Papaya Nectar or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Papaya Nectar	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	96% 125g	130g per day for Men 19-50 years
Sugars	168% 122g	137% 99g	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	14% 5.26g	67% 25.5g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Oranges	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.07% 0.079mg	49% 0.64mg	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	4.4% 17.5μg	79.8% 319μg	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	29.2% 26.3mg	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.85% 7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Oranges	Recommended Dietary Allowance
Calcium	8.77% 87.7mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	53% 0.48mg	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	37.3% 3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	2.92% 44mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	20% 746g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Papaya Nectar vs Oranges:

• Canned Papaya Nectar has 1.3 times more Vitamin A and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 17.6 times more Vitamin B1, 12.1 times more Vitamin B2, 2.3 times more Vitamin B3, 5.6 times more Vitamin B5, 8.1 times more Vitamin B6, 18.2 times more Vitamin B9 and 21.5 times more Vitamin C than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Oranges have similar amounts of Vitamin E per 500 kcal.
• Both Canned Papaya Nectar as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Papaya Nectar vs Oranges:

• Canned Papaya Nectar has 2.8 times more Iron and 1.8 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.9 times more Calcium, 4.2 times more Copper, 4 times more Magnesium, 2.3 times more Manganese, more Phosphorus, 7.1 times more Potassium and 2 times more Selenium than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Papaya Nectar has 3.3 times more Omega 3 and 1.2 times more Sugars than Raw Oranges.
• While Raw Oranges contain 4.9 times more Fiber and 6.7 times more Protein than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Papaya Nectar as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.