Comparing Nutrients in 7 ounces Fresh Orange juice VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Fresh Orange juice	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	85.2% 111g	130g per day for Men 19-50 years
Sugars	23% 16.7g	143% 104g	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	5.8% 4.2g	18.6% 13.5g	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	% 3.6g	% 14g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 76.2g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	2.3% 0.03mg	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	15% 59.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	2.2% 0.02mg	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	4.96% 0.4mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	0.86% 0.02mg	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	4.8% 33.7mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Papaya, canned, heavy syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Papaya, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Papaya, canned, heavy syrup, drained:

• 7 ounces of Fresh Orange juice have 6 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B3, 12.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 14.3 times more Vitamin C than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Orange juice as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Papaya, canned, heavy syrup, drained:

• 7 ounces of Fresh Orange juice have 4.4 times more Copper, 1.8 times more Magnesium, 2.8 times more Phosphorus, 3 times more Potassium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• While 7 oz of Papaya, canned, heavy syrup, drained contain 1.9 times more Calcium and 1.5 times more Iron than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium
• 7 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Raw Orange juice as well as Papaya, canned, heavy syrup, drained lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Papaya, canned, heavy syrup, drained contain 4.6 times more Energy, 5.4 times more Carbohydrate, 6.2 times more Sugars, 3.2 times more Fructose and 7.5 times more Fiber than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Raw Orange juice as well as Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.