Comparing Nutrients in 7 ounces Papaya, canned, heavy syrup, drained VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 409kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	143% 104g	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	18.6% 13.5g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 76.2g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	16% 0.21mg	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	NA	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.7% 6.95mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	63.7% 0.57mg	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	7.2% 0.58mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	27.4% 0.63mg	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	1.7% 12mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.32% 86g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Papaya, canned, heavy syrup, drained versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Papaya, canned, heavy syrup, drained vs Boiled California Red Kidney Beans:

• 7 ounces of Papaya, canned, heavy syrup, drained have 2.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 8.6 times more Vitamin B1, 4.1 times more Vitamin B2, 9 times more Vitamin B3, 14.6 times more Vitamin B5 and 6.9 times more Vitamin B6 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
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Papaya, canned, heavy syrup, drained as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Papaya, canned, heavy syrup, drained vs Boiled California Red Kidney Beans:

• 7 oz of Boiled California Red Kidney Beans contain 3.1 times more Calcium, 28.9 times more Copper, 10.3 times more Iron, 8 times more Magnesium, 31.8 times more Manganese, 22.8 times more Phosphorus, 6.3 times more Potassium, 3 times more Selenium and 17.2 times more Zinc than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Papaya, canned, heavy syrup, drained have 1.7 times more Energy and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.5 times more Omega 3, 6.2 times more Fiber and 65.2 times more Protein than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Papaya, canned, heavy syrup, drained as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.