Comparing Nutrients in 500 calories Papayas VS Passion-fruit Juice, Purple

Weight per 500 calories

• Papayas: 1163g
• Passion-fruit Juice, Purple: 980g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Papayas or Passion-fruit Juice, Purple?

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Papayas	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	103% 133g	130g per day for Men 19-50 years
Sugars	125% 91g	181% 131g	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	5.16% 1.96g	38g per day for Men 19-50 years
Protein	9.76% 5.47g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Papayas	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	60.7% 547μg	39.2% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	37.7% 0.49mg	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	17% 68.6μg	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	325% 292mg	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	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	3.27% 3.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	23.3% 233mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	57.7% 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	36.3% 2.9mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	39.7% 167mg	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	18.2% 127mg	700mg per day for Men 19-50 years
Potassium	62.2% 2116mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.98μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	8.46% 0.93mg	4.46% 0.49mg	11mg per day for Men 19-50 years
Water	27.7% 1024g	22.7% 839g	3700g per day for Men 19-50 years

Papayas VS Passion-fruit Juice, Purple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Papayas or Passion-fruit Juice, Purple?

Lets compare vitamin content per 500 calories of Papayas vs Passion-fruit Juice, Purple:

• 500 calories of Papayas have 1.5 times more Vitamin A, more Vitamin B1, 6.3 times more Vitamin B9, 2.4 times more Vitamin C, 35.6 times more Vitamin E and 7.7 times more Vitamin K than Passion-fruit Juice, Purple.
• While 500 kcal of Raw Passion-fruit Juice, Purple contain 4.1 times more Vitamin B2 and 3.4 times more Vitamin B3 than Raw Papayas.
• Both Papayas and Passion-fruit Juice, Purple provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Papayas vs Passion-fruit Juice, Purple:

• 500 calories of Papayas have 5.9 times more Calcium, 1.2 times more Iron, 1.5 times more Magnesium, 7.1 times more Selenium and 1.2 times more Water than Passion-fruit Juice, Purple.
• While 500 kcal of Raw Passion-fruit Juice, Purple contain 1.3 times more Potassium than Raw Papayas.
• Both Papayas and Passion-fruit Juice, Purple contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Passion-fruit Juice, Purple lack sufficient amounts of Calcium and Selenium
• Both Raw Papayas as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Papayas have more Omega 3 and 10.1 times more Fiber than Passion-fruit Juice, Purple.
• While 500 kcal of Raw Passion-fruit Juice, Purple contain 1.4 times more Sugars than Raw Papayas.
• Both Papayas and Passion-fruit Juice, Purple offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Passion-fruit Juice, Purple provide inadequate amounts of Omega 3 and Fiber
• Both Raw Papayas as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Omega 6 and Protein in 500 calories.