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

Weight per 500 calories

• Tomatoes: 2778g
• Papaya, canned, heavy syrup, drained: 243g

Papaya, canned, heavy syrup, drained has 11.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is above average in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Tomatoes	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.38% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	83% 108g	104% 136g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	% 17g	g per day for Men 19-50 years
Sucrose	% 0g	% 93g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	9.6% 3.64g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	3.03% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	0.91% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	0.73% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	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	423% 381mg	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	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	0.61% 0.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	2.7% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	3.47% 14.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	2.1% 14.6mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	71% 2626g	2.84% 105g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 28.2 times more Vitamin B1, 14.5 times more Vitamin B2, 113.3 times more Vitamin B3, 67.9 times more Vitamin B5, 61 times more Vitamin B6, 44.8 times more Vitamin C and 301.4 times more Vitamin K than Papaya, canned, heavy syrup, drained.

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

• Raw Ripe Red Tomatoes have 5.4 times more Calcium, 67.5 times more Copper, 10.7 times more Iron, 21 times more Magnesium, 130.5 times more Manganese, 45.8 times more Phosphorus, 40.5 times more Potassium, 6.4 times more Sodium, 38.9 times more Zinc and 25 times more Water than Papaya, canned, heavy syrup, drained.
• Both Raw Ripe Red Tomatoes as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 4.2 times more Fat, 2.6 times more Omega 3, 11 times more Omega 6, 2.3 times more Fructose, 9.2 times more Fiber and 71.9 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 1.3 times more Carbohydrate and 1.7 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Papaya, canned, heavy syrup, drained have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Glucose and Sucrose in 500 kcal.