Comparing Nutrients in 500 calories Tangerine Juice VS Papayas

Weight per 500 calories

• Tangerine Juice: 1163g
• Papayas: 1163g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tangerine Juice	5%	4%	91%
Papayas	4%	5%	91%

Macro Nutrients

	Tangerine Juice	Papayas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	3.1% 3.02g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	97% 126g	130g per day for Men 19-50 years
Sugars	159% 115g	125% 91g	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	NA	60% 43.4g	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	NA	% 47.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.1% 2.33g	52% 19.8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	9.76% 5.47g	56g per day for Men 19-50 years

Vitamins

	Tangerine Juice	Papayas	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	60.7% 547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	44.4% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	34% 0.44mg	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	14.5% 58μg	108% 430μg	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	401% 360mg	787% 708mg	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	10% 1.5mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerine Juice	Papayas	Recommended Dietary Allowance
Calcium	21% 209mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	58% 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	29% 2.33mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	20.2% 0.47mg	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	23.3% 163mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	62.2% 2116mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	12.7% 6.98μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	3.17% 0.35mg	8.46% 0.93mg	11mg per day for Men 19-50 years
Water	28% 1034g	27.7% 1024g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tangerine Juice vs Papayas:

• Raw Tangerine Juice has 2.6 times more Vitamin B1 than Raw Papayas.
• While Raw Papayas contain 3.6 times more Vitamin A, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.5 times more Vitamin B5, 7.4 times more Vitamin B9, 2 times more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Raw Tangerine Juice.
• Both Raw Tangerine Juice and Raw Papayas have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Tangerine Juice as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tangerine Juice vs Papayas:

• Raw Tangerine Juice has 1.4 times more Phosphorus than Raw Papayas.
• While Raw Papayas contain 1.8 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 6 times more Selenium, 8 times more Sodium and 2.7 times more Zinc than Raw Tangerine Juice.
• Both Raw Tangerine Juice and Raw Papayas have similar amounts of Calcium, Manganese, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Tangerine Juice has 1.3 times more Sugars than Raw Papayas.
• While Raw Papayas contain 4.3 times more Omega 3 and 8.5 times more Fiber than Raw Tangerine Juice.
• Both Raw Tangerine Juice and Raw Papayas have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Tangerine Juice as well as Raw Papayas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.