Comparing Nutrients in 7 ounces Papaya, canned, heavy syrup, drained VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Cassava	3%	2%	95%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Energy	14% 409kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	58% 75.5g	130g per day for Men 19-50 years
Sugars	143% 104g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.32% 86g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Papaya, canned, heavy syrup, drained versus 7 oz of Cassava 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 Cassava:

• 7 oz of Raw Cassava contain 5.8 times more Vitamin B1, 3.2 times more Vitamin B2, 14.2 times more Vitamin B3, 7.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 5.9 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 Papaya, canned, heavy syrup, drained as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Papaya, canned, heavy syrup, drained vs Cassava:

• 7 ounces of Papaya, canned, heavy syrup, drained have 1.3 times more Calcium than Cassava.
• While 7 oz of Raw Cassava contain 10 times more Copper, 3.5 times more Magnesium, 38.4 times more Manganese, 4.5 times more Phosphorus, 4 times more Potassium and 6.8 times more Zinc than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Cassava contain similar levels of Iron per seven ounces.
• 7 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Papaya, canned, heavy syrup, drained as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Papaya, canned, heavy syrup, drained have 1.3 times more Energy, 1.5 times more Carbohydrate and 30.7 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 9.7 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Papaya, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Papaya, canned, heavy syrup, drained as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.