Comparing Nutrients in 5 ounces Papayas VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Papayas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.1% 61kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	15.3% 11g	NA	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	7.3% 5.3g	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	% 5.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Papayas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	11.3% 0.15mg	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	13% 52.4μg	26.2% 105μg	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	96% 86.3mg	1.9% 1.7mg	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	2.83% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	45.5% 0.41mg	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	4.43% 0.35mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	19.6% 0.45mg	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	2.02% 14mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.37% 125g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Papayas versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Papayas vs Boiled California Red Kidney Beans:

• 5 ounces of Papayas have more Vitamin A and 50.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 5.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Papayas.
• Both Papayas and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Papayas have insufficient amounts of Vitamin B1
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Papayas as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Papayas vs Boiled California Red Kidney Beans:

• 5 ounces of Papayas have 1.3 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.3 times more Calcium, 6.4 times more Copper, 11.9 times more Iron, 2.3 times more Magnesium, 8 times more Manganese, 13.7 times more Phosphorus, 2.3 times more Potassium, 2 times more Selenium and 10.8 times more Zinc than Raw Papayas.
• 5 ounces of Papayas lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Papayas have 1.5 times more Omega 3 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.9 times more Energy, 2.1 times more Carbohydrate, 5.5 times more Fiber and 19.4 times more Protein than Raw Papayas.
• 5 ounces of Papayas provide inadequate amounts of Energy and Protein
• Both Raw Papayas as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.