Comparing Nutrients in 7 ounces Papaya, canned, heavy syrup, drained VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Canned Orange Juice	Recommended Dietary Allowance
Energy	14% 409kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	17% 22g	130g per day for Men 19-50 years
Sugars	143% 104g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	% 76.2g	% 8.06g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	4.73% 0.062mg	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	12% 47.6μg	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	66.4% 59.7mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	1.8% 0.042mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	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	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	2.32% 86g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Canned Orange Juice per 7 oz

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

• 7 oz of Unsweetened Canned Orange Juice contain 2.6 times more Vitamin B1, 12 times more Vitamin B5, 2.1 times more Vitamin B6 and 8.6 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 B5 and Vitamin B6
• Both Papaya, canned, heavy syrup, drained as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Papaya, canned, heavy syrup, drained vs Canned Orange Juice:

• 7 ounces of Papaya, canned, heavy syrup, drained have 2.1 times more Calcium and 2.9 times more Iron than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 2.2 times more Copper, 1.7 times more Magnesium, 2.8 times more Phosphorus, 2.7 times more Potassium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Papaya, canned, heavy syrup, drained as well as Unsweetened Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Papaya, canned, heavy syrup, drained have 4.4 times more Energy, 5.1 times more Carbohydrate, 6 times more Sugars, 2.8 times more Fructose and 5 times more Fiber than Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Papaya, canned, heavy syrup, drained as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.