Comparing Nutrients in 5 ounces Canned Tangerines packed in Juice VS Papayas

Macros Ratio

	Protein	Fat	Carbs
Canned Tangerines packed in Juice	6%	1%	93%
Papayas	4%	5%	91%

Macro Nutrients

	Canned Tangerines packed in Juice	Papayas	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.044% 0.043g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.013% 0.004g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	17.3% 12.6g	15.3% 11g	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	NA	7.3% 5.3g	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	NA	% 5.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Canned Tangerines packed in Juice	Papayas	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	7.4% 66.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	4.14% 0.054mg	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	1.77% 7.1μg	13% 52.4μg	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	54% 48.5mg	96% 86.3mg	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	0.94% 0.14mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tangerines packed in Juice	Papayas	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	7.1% 0.064mg	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	4.8% 0.38mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	2.47% 0.057mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tangerines packed in Juice VS Papayas per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Tangerines packed in Juice vs Papayas:

• 5 ounces of Canned Tangerines packed in Juice have 3.6 times more Vitamin B1 and 1.2 times more Vitamin B3 than Papayas.
• While 5 oz of Raw Papayas contain 1.5 times more Vitamin B5, 7.4 times more Vitamin B9, 1.8 times more Vitamin C, 3 times more Vitamin E and more Vitamin K than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Papayas provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Canned Tangerines packed in Juice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Papayas have insufficient amounts of Vitamin B1
• Both Canned Tangerines packed in Juice as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tangerines packed in Juice vs Papayas:

• 5 ounces of Canned Tangerines packed in Juice have 6.4 times more Zinc than Papayas.
• While 5 oz of Raw Papayas contain 1.8 times more Calcium, 1.4 times more Copper, 1.9 times more Magnesium and 1.4 times more Potassium than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Papayas contain similar levels of Iron and Water per five ounces.
• 5 ounces of Canned Tangerines packed in Juice lack sufficient amounts of Calcium
• 5 ounces of Papayas lack sufficient amounts of Zinc
• Both Canned Tangerines packed in Juice as well as Raw Papayas lack sufficient amounts of Manganese, Phosphorus and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Papayas contain 47 times more Omega 3 and 2.4 times more Fiber than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Papayas offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Canned Tangerines packed in Juice provide inadequate amounts of Omega 3 and Fiber
• Both Canned Tangerines packed in Juice as well as Raw Papayas provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.