Comparing Nutrients in 7 ounces Valencia Oranges VS Papayas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Papayas	4%	5%	91%

Macro Nutrients

	Valencia Oranges	Papayas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	NA	10.2% 7.4g	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	NA	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.67% 0.93g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Papayas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	5.8% 0.075mg	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	19.3% 77.4μg	18.4% 73.4μg	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	107% 96mg	134% 121mg	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	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Papayas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	9.92% 0.089mg	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	2.23% 0.18mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	3.45% 0.079mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Papayas per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Papayas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Papayas:

• 7 ounces of Valencia Oranges have 3.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Papayas.
• While 7 oz of Raw Papayas contain 3.9 times more Vitamin A, 1.3 times more Vitamin B3 and 1.3 times more Vitamin C than Raw Valencia Oranges.
• Both Valencia Oranges and Papayas provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Papayas have insufficient amounts of Vitamin B1
• Both Raw Valencia Oranges as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Papayas:

• 7 ounces of Valencia Oranges have 2 times more Calcium and 1.7 times more Phosphorus than Papayas.
• While 7 oz of Raw Papayas contain 2.8 times more Iron and 2.1 times more Magnesium than Raw Valencia Oranges.
• Both Valencia Oranges and Papayas contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron
• 7 ounces of Papayas lack sufficient amounts of Phosphorus
• Both Raw Valencia Oranges as well as Raw Papayas lack sufficient amounts of Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.5 times more Fiber than Papayas.
• While 7 oz of Raw Papayas contain 2.9 times more Omega 3 than Raw Valencia Oranges.
• Both Valencia Oranges and Papayas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Raw Papayas provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Papayas

What are the health benefits of Valencia Oranges compared to Papayas?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which support immune function and skin health. Papayas, on the other hand, are rich in vitamin C, vitamin A, and digestive enzymes that aid in digestion and promote eye health. Both fruits offer unique health benefits, so incorporating a variety of fruits in your diet can help you get a wide range of nutrients.

Can I lose weight easier by eating more Valencia Oranges or Papayas?

Both Valencia oranges and papayas are nutritious fruits that can support weight loss as part of a balanced diet. However, when it comes to weight loss, the key factor is creating a calorie deficit by consuming fewer calories than you burn. Both fruits are low in calories and high in fiber, which can help you feel full and satisfied. Ultimately, the best choice for weight loss would depend on your overall diet and preferences. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, is important for overall health and weight management.

Should I eat more Valencia Oranges or more Papayas to gain more muscles while training consistently?

Both Valencia oranges and papayas are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, papayas are higher in protein and contain enzymes that aid in digestion and nutrient absorption, making them a great choice for muscle recovery and growth. Therefore, if you are looking to gain more muscles while training consistently, incorporating more papayas into your diet may be beneficial.

What is the environmental impact of producing Valencia Oranges compared to Papayas?

Valencia oranges have a lower environmental impact compared to papayas in terms of water usage, land usage, and greenhouse gas emissions. Oranges generally require less water and land to grow, and they have a lower carbon footprint. Choosing locally grown and organic options can further reduce the environmental impact of both fruits.