Comparing Nutrients in 5 ounces Papayas VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Papayas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.62% 0.1g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	15.3% 11g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.028g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Papayas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	1.85% 0.024mg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	17.6% 0.16mg	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	23.6% 1.9mg	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	3.64% 0.084mg	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	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Stewed Canned Tomatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Papayas vs Stewed Canned Tomatoes:

• 5 ounces of Papayas have 5.2 times more Vitamin A, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 7.4 times more Vitamin B9 and 7.7 times more Vitamin C than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 2.8 times more Vitamin E than Raw Papayas.
• 5 ounces of Papayas have insufficient amounts of Vitamin B1
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Papayas as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Papayas vs Stewed Canned Tomatoes:

• 5 ounces of Papayas have 1.8 times more Magnesium than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Calcium, 2.5 times more Copper, 5.3 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus and 27.6 times more Sodium than Raw Papayas.
• Both Papayas and Stewed Canned Tomatoes contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Papayas lack sufficient amounts of Manganese and Phosphorus
• Both Raw Papayas as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Papayas have 15.7 times more Omega 3, 1.7 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fructose and 1.7 times more Fiber than Stewed Canned Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.