Comparing Nutrients in 500 calories Canned Papaya Nectar VS Papayas

Weight per 500 calories

• Canned Papaya Nectar: 877g
• Papayas: 1163g

Canned Papaya Nectar has 1.3 times more energy per 100g than Papayas. It has low energy density when compared to other foods. Raw Papayas having low energy density.

Discover which food has more nutrients per 500 calories - Canned Papaya Nectar or Papayas?

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Papayas	4%	5%	91%

Macro Nutrients

	Canned Papaya Nectar	Papayas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	3.1% 3.02g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	97% 126g	130g per day for Men 19-50 years
Sugars	168% 122g	125% 91g	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	60% 43.4g	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	% 47.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14% 5.26g	52% 19.8g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	9.76% 5.47g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Papayas	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	60.7% 547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	44.4% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.07% 0.079mg	34% 0.44mg	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	108% 430μg	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	787% 708mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.85% 7μg	25% 30.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Papayas	Recommended Dietary Allowance
Calcium	8.77% 87.7mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	58% 0.52mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	20.2% 0.47mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	62.2% 2116mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	12.7% 6.98μg	55μg per day for Men 19-50 years
Sodium	2.92% 44mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.46% 0.93mg	11mg per day for Men 19-50 years
Water	20% 746g	27.7% 1024g	3700g per day for Men 19-50 years

Canned Papaya Nectar VS Papayas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Papaya Nectar or Papayas?

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

• 500 kcal of Raw Papayas contain 3.5 times more Vitamin A, 5.1 times more Vitamin B1, 8.9 times more Vitamin B2, 3.2 times more Vitamin B3, 4.7 times more Vitamin B5, 5.6 times more Vitamin B6, 24.5 times more Vitamin B9, 26.9 times more Vitamin C, 1.7 times more Vitamin E and 4.3 times more Vitamin K than Canned Papaya Nectar.
• 500 calories of Canned Papaya Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Papaya Nectar as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Papaya Nectar have 1.4 times more Zinc than Papayas.
• While 500 kcal of Raw Papayas contain 2.7 times more Calcium, 4.6 times more Copper, 9.3 times more Magnesium, 4.1 times more Manganese, more Phosphorus, 7.8 times more Potassium, 2.7 times more Selenium and 1.4 times more Water than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Papayas contain similar levels of Iron per 500 calories.
• 500 calories of Canned Papaya Nectar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Selenium
• 500 calories of Papayas lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Papaya Nectar have 1.3 times more Sugars than Papayas.
• While 500 kcal of Raw Papayas contain 2.2 times more Omega 3 and 3.8 times more Fiber than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Papayas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Papaya Nectar as well as Raw Papayas provide inadequate amounts of Omega 6 and Protein in 500 calories.