Comparing Nutrients in 500 calories Papayas VS Almonds

Weight per 500 calories

• Papayas: 1163g
• Almonds: 86.4g

Almonds have 13.5 times more energy per unit of mass than Raw Papayas, which is very high in comparison to other foods. Papayas having low energy density.

Which food has more nutrients per 500 calories - Papayas or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Papayas	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	125% 91g	5.2% 3.76g	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	60% 43.4g	0.13% 0.095g	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	% 47.6g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	52% 19.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	9.76% 5.47g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Papayas	Almonds	Recommended Dietary Allowance
Vitamin A	60.7% 547μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	108% 430μg	9.5% 38μg	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	787% 708mg	0% 0mg	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	23.3% 3.5mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Almonds	Recommended Dietary Allowance
Calcium	23.3% 233mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	99% 0.89mg	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	36.3% 2.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.47mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.6% 116mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	62.2% 2116mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.98μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	8.46% 0.93mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	27.7% 1024g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Papayas vs Almonds:

• Raw Papayas have more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 3.7 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.1 times more Vitamin B2 and 6.3 times more Vitamin E than Raw Papayas.
• Both Raw Papayas as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Papayas vs Almonds:

• Raw Papayas have 3.3 times more Potassium, 2 times more Selenium, 107.7 times more Sodium and 268.9 times more Water than Almonds.
• While Almonds contain 1.7 times more Copper, 4 times more Manganese, 3.6 times more Phosphorus and 2.9 times more Zinc than Raw Papayas.
• Both Raw Papayas and Almonds have similar amounts of Calcium, Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Papayas have 211 times more Omega 3, 6.8 times more Carbohydrate, 24.2 times more Sugars, 456.6 times more Fructose and 1.8 times more Fiber than Almonds.
• While Almonds contain 14.3 times more Fat, 3.5 times more Saturated Fat, 83.2 times more Omega 6 and 3.3 times more Protein than Raw Papayas.
• Both Raw Papayas and Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Papayas as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.