Comparing Nutrients in 500 calories Papayas VS Blanched Almonds

Weight per 500 calories

• Papayas: 1163g
• Blanched Almonds: 84.7g

Blanched Almonds have 13.7 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Papayas	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	12% 16g	130g per day for Men 19-50 years
Sugars	125% 91g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.78g	g per day for Men 19-50 years
Fiber	52% 19.8g	22% 8.4g	38g per day for Men 19-50 years
Protein	9.76% 5.47g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Papayas	Blanched 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7.5% 0.097mg	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	108% 430μg	10.4% 41.5μg	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	23.3% 233mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	97% 0.87mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.47mg	67.6% 1.56mg	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	16.6% 116mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	62.2% 2116mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.98μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	8.46% 0.93mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	27.7% 1024g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Raw Papayas have more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 8.3 times more Vitamin B5, 4.5 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B2 and 5.8 times more Vitamin E than Raw Papayas.
• Both Raw Papayas as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Papayas vs Blanched Almonds:

• Raw Papayas have 3.8 times more Potassium, 2.6 times more Selenium, 5.8 times more Sodium and 267.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Copper, 3.3 times more Manganese, 3.5 times more Phosphorus and 2.7 times more Zinc than Raw Papayas.
• Both Raw Papayas and Blanched Almonds have similar amounts of Calcium, Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Papayas have 161.2 times more Omega 3, 8 times more Carbohydrate, 23.2 times more Sugars, more Fructose and 2.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 14.7 times more Fat, 3.6 times more Saturated Fat, 81.9 times more Omega 6 and 3.3 times more Protein than Raw Papayas.
• Both Raw Papayas and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Papayas as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.