Comparing Nutrients in 5 ounces Papayas VS Tangerine Juice

Macros Ratio

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

Macro Nutrients

	Papayas	Tangerine Juice	Recommended Dietary Allowance
Energy	2.1% 61kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.24% 0.041g	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	11% 14.3g	130g per day for Men 19-50 years
Sugars	15.3% 11g	19.4% 14g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Papayas	Tangerine Juice	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	4.58% 0.06mg	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	1.77% 7.1μg	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	49% 44mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Tangerine Juice	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	3.94% 0.035mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	2.3% 0.052mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Tangerine Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Papayas versus 5 oz of Tangerine Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Papayas vs Tangerine Juice:

• 5 ounces of Papayas have 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 Tangerine Juice.
• While 5 oz of Raw Tangerine Juice contain 2.6 times more Vitamin B1 than Raw Papayas.
• Both Papayas and Tangerine Juice provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Papayas have insufficient amounts of Vitamin B1
• 5 ounces of Tangerine Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Tangerine Juice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Papayas vs Tangerine Juice:

• 5 ounces of Papayas have 1.8 times more Copper, 1.3 times more Iron and 2.6 times more Magnesium than Tangerine Juice.
• While 5 oz of Raw Tangerine Juice contain 1.4 times more Phosphorus than Raw Papayas.
• Both Papayas and Tangerine Juice contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Papayas lack sufficient amounts of Phosphorus
• 5 ounces of Tangerine Juice lack sufficient amounts of Calcium and Magnesium
• Both Raw Papayas as well as Raw Tangerine Juice lack sufficient amounts of Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Papayas have 4.3 times more Omega 3 and 8.5 times more Fiber than Tangerine Juice.
• While 5 oz of Raw Tangerine Juice contain 1.3 times more Sugars than Raw Papayas.
• Both Papayas and Tangerine Juice offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Tangerine Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Papayas as well as Raw Tangerine Juice provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.