Comparing Nutrients in 500 calories Papayas VS Oranges with Peel

Weight per 500 calories

• Papayas: 1163g
• Oranges with Peel: 794g

Raw Oranges with Peel have 1.5 times more energy per unit of mass than Raw Papayas, which is low in comparison to other foods. Papayas having low energy density.

Discover which food has more nutrients per 500 calories - Papayas or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Papayas	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	95% 123g	130g per day for Men 19-50 years
Sugars	125% 91g	NA	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	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	% 47.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52% 19.8g	94% 35.7g	38g per day for Men 19-50 years
Protein	9.76% 5.47g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Papayas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	60.7% 547μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Oranges with Peel	Recommended Dietary Allowance
Calcium	23.3% 233mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.47mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	62.2% 2116mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.98μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.46% 0.93mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	27.7% 1024g	17.7% 653g	3700g per day for Men 19-50 years

Papayas VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Papayas or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Papayas vs Oranges with Peel :

• 500 calories of Papayas have 5.3 times more Vitamin A, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Papayas.
• Both Papayas and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• Both Raw Papayas as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Papayas vs Oranges with Peel :

• 500 calories of Papayas have 2.2 times more Magnesium, 1.4 times more Potassium, 1.3 times more Selenium and 1.6 times more Water than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.4 times more Calcium, 2.2 times more Iron and 1.5 times more Phosphorus than Raw Papayas.
• Both Papayas and Oranges with Peel contain similar levels of Copper per 500 calories.
• Both Raw Papayas as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Papayas have 4.3 times more Omega 3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.8 times more Fiber and 1.9 times more Protein than Raw Papayas.
• Both Papayas and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Papayas provide inadequate amounts of Protein
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 500 calories.