Comparing Nutrients in 5 ounces Papayas VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Papayas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	0.089% 0.001g	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	3.95% 5.13g	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	NA	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Papayas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	11.2% 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	3.2% 12.8μg	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	9.76% 8.8mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	14% 0.13mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	8.14% 0.19mg	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	4.46% 152mg	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	38% 568mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Canned Tomatoes with Green Chilies per 5 oz

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

Lets compare vitamin content per 5 ounces of Papayas vs Canned Tomatoes with Green Chilies:

• 5 ounces of Papayas have 2.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 4.1 times more Vitamin B9 and 9.8 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Papayas.
• 5 ounces of Papayas have insufficient amounts of Vitamin B1
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Papayas as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Papayas vs Canned Tomatoes with Green Chilies:

• 5 ounces of Papayas have 1.9 times more Magnesium and 1.7 times more Potassium than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2 times more Copper, 3.3 times more Manganese, 1.4 times more Phosphorus and 50.1 times more Sodium than Raw Papayas.
• Both Papayas and Canned Tomatoes with Green Chilies contain similar levels of Iron and Water per five ounces.
• 5 ounces of Papayas lack sufficient amounts of Manganese and Phosphorus
• Both Raw Papayas as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Papayas have 47 times more Omega 3 and 3 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.