Comparing Nutrients in 5 ounces Papayas VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Tangerines	5%	5%	90%

Macro Nutrients

	Papayas	Tangerines	Recommended Dietary Allowance
Energy	2.1% 61kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.4% 0.068g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	15.3% 11g	20.7% 15g	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	4.7% 3.4g	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	% 5.8g	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.58g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Papayas	Tangerines	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	5.35% 48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	6.12% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	8.5% 0.11mg	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	5.67% 22.7μg	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	42% 38mg	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	1.9% 0.28mg	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	Tangerines	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	6.6% 0.06mg	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	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	2.4% 0.055mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	6.92% 235mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Tangerines per 5 oz

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

Lets compare vitamin content per 5 ounces of Papayas vs Tangerines:

• 5 ounces of Papayas have 1.4 times more Vitamin A, 2.3 times more Vitamin B9, 2.3 times more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Tangerines.
• While 5 oz of Raw Tangerines contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin B6 than Raw Papayas.
• Both Papayas and Tangerines provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Papayas have insufficient amounts of Vitamin B1
• 5 ounces of Tangerines have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Tangerines have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Papayas vs Tangerines:

• 5 ounces of Papayas have 1.7 times more Iron and 1.8 times more Magnesium than Tangerines.
• While 5 oz of Raw Tangerines contain 1.9 times more Calcium and 2 times more Phosphorus than Raw Papayas.
• Both Papayas and Tangerines contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Papayas lack sufficient amounts of Phosphorus
• 5 ounces of Tangerines lack sufficient amounts of Iron
• Both Raw Papayas as well as Raw Tangerines lack sufficient amounts of Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Papayas have 2.6 times more Omega 3 and 1.6 times more Fructose than Tangerines.
• While 5 oz of Raw Tangerines contain 1.4 times more Sugars than Raw Papayas.
• Both Papayas and Tangerines offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Tangerines provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Raw Tangerines provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.