Comparing Nutrients in 500 calories Papayas VS Papaya, canned, heavy syrup, drained

Weight per 500 calories

• Papayas: 1163g
• Papaya, canned, heavy syrup, drained: 243g

Papaya, canned, heavy syrup, drained has 4.8 times more energy per unit of mass than Raw Papayas, which is above average in comparison to other foods. Papayas having low energy density.

Which food has more nutrients per 500 calories - Papayas or Papaya, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	1.38% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	104% 136g	130g per day for Men 19-50 years
Sugars	125% 91g	175% 127g	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	22.7% 16.5g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 0g	% 93g	g per day for Men 19-50 years
Fiber	52% 19.8g	9.6% 3.64g	38g per day for Men 19-50 years
Protein	9.76% 5.47g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	Papayas	Papaya, canned, heavy syrup, drained	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	3.03% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	0.91% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	0.73% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.8% 0.036mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	787% 708mg	9.44% 8.5mg	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	0.61% 0.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	23.3% 233mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	2.7% 0.024mg	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	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	3.47% 14.6mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.47mg	1.06% 0.024mg	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	2.1% 14.6mg	700mg per day for Men 19-50 years
Potassium	62.2% 2116mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.98μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.46% 0.93mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	27.7% 1024g	2.84% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Papayas vs Papaya, canned, heavy syrup, drained:

• Raw Papayas have more Vitamin A, 7.3 times more Vitamin B1, 8.6 times more Vitamin B2, 28.5 times more Vitamin B3, 61 times more Vitamin B5, 12.1 times more Vitamin B6, 83.4 times more Vitamin C and 41.5 times more Vitamin K than Papaya, canned, heavy syrup, drained.

Comparing minerals per 500 calories for Papayas vs Papaya, canned, heavy syrup, drained:

• Raw Papayas have 4.6 times more Calcium, 21.6 times more Copper, 4.1 times more Iron, 16.8 times more Magnesium, 19.2 times more Manganese, 8 times more Phosphorus, 13 times more Potassium, 7.2 times more Selenium, 4.3 times more Sodium, 7.7 times more Zinc and 9.7 times more Water than Papaya, canned, heavy syrup, drained.

Comparison of macro-nutrients per 500 calories:

• Raw Papayas have 17.3 times more Omega 3, 2.6 times more Fructose, 5.4 times more Fiber and 16.1 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 1.4 times more Sugars than Raw Papayas.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.