Comparing Nutrients in 5 ounces Papayas VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.1% 61kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	61% 79g	130g per day for Men 19-50 years
Sugars	15.3% 11g	102% 74g	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	13.3% 9.6g	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	% 9.98g	g per day for Men 19-50 years
Sucrose	% 0g	% 54.4g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Papayas	Papaya, canned, heavy syrup, drained	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	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	1.64% 0.021mg	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	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	96% 86.3mg	5.5% 4.96mg	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	2.83% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	1.57% 0.014mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	0.62% 0.014mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.37% 125g	1.66% 61.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Papayas vs Papaya, canned, heavy syrup, drained:

• Raw Papayas have more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 6 times more Vitamin B3, 12.7 times more Vitamin B5, 2.5 times more Vitamin B6, 17.4 times more Vitamin C and 8.7 times more Vitamin K than Papaya, canned, heavy syrup, drained.

Comparing minerals per 5 ounces for Papayas vs Papaya, canned, heavy syrup, drained:

• Raw Papayas have 4.5 times more Copper, 3.5 times more Magnesium, 4 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.5 times more Selenium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Calcium and Iron per 5 oz.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Papayas have 3.6 times more Omega 3 than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 4.8 times more Energy, 5.2 times more Carbohydrate, 6.7 times more Sugars and 1.8 times more Fructose than Raw Papayas.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Fiber per 5 oz.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose, Sucrose and Protein in 5 oz.