Comparing Nutrients in 500 calories Tangerines, (mandarin oranges), canned, light syrup pack VS Papayas

Weight per 500 calories

• Tangerines, (mandarin oranges), canned, light syrup pack: 820g
• Papayas: 1163g

Tangerines, (mandarin oranges), canned, light syrup pack have 1.4 times more energy per 100g than Papayas. It has low energy density when compared to other foods. Raw Papayas having low energy density.

Which food has more nutrients per 500 calories - Tangerines, (mandarin oranges), canned, light syrup pack or Papayas?

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%
Papayas	4%	5%	91%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, light syrup pack	Papayas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	3.1% 3.02g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	102% 133g	97% 126g	130g per day for Men 19-50 years
Sugars	175% 127g	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	15% 5.74g	52% 19.8g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	9.76% 5.47g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, light syrup pack	Papayas	Recommended Dietary Allowance
Vitamin A	38.3% 344μg	60.7% 547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.2% 0.43mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.65mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	44.4% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	10.2% 41μg	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	180% 162mg	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	5.46% 0.82mg	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

	Tangerines, (mandarin oranges), canned, light syrup pack	Papayas	Recommended Dietary Allowance
Calcium	5.74% 57.4mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	38% 3.03mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	11.7% 82mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	19% 639mg	62.2% 2116mg	3400mg per day for Men 19-50 years
Selenium	5.96% 3.28μg	12.7% 6.98μg	55μg per day for Men 19-50 years
Sodium	3.28% 49mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	8.46% 0.93mg	11mg per day for Men 19-50 years
Water	18.4% 681g	27.7% 1024g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tangerines, (mandarin oranges), canned, light syrup pack vs Papayas:

• Tangerines, (mandarin oranges), canned, light syrup pack have 1.6 times more Vitamin B1 than Raw Papayas.
• While Raw Papayas contain 1.6 times more Vitamin A, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 10.5 times more Vitamin B9, 4.4 times more Vitamin C, 4.3 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Raw Papayas have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tangerines, (mandarin oranges), canned, light syrup pack vs Papayas:

• Tangerines, (mandarin oranges), canned, light syrup pack have 2.1 times more Zinc than Raw Papayas.
• While Raw Papayas contain 4.1 times more Calcium, 1.5 times more Copper, 3.7 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 3.3 times more Potassium, 2.1 times more Selenium, 1.9 times more Sodium and 1.5 times more Water than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Raw Papayas have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Tangerines, (mandarin oranges), canned, light syrup pack have 1.4 times more Sugars than Raw Papayas.
• While Raw Papayas contain 13.3 times more Omega 3, 3.4 times more Fiber and 1.5 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Raw Papayas have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Papayas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.