Comparing Nutrients in 7 ounces Papaya, canned, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, light syrup pack

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	14% 409kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	24.7% 32g	130g per day for Men 19-50 years
Sugars	143% 104g	42.4% 30.7g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	6.4% 0.083mg	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	2.5% 9.92μg	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	43.7% 39.3mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	9.7% 0.087mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	2.76% 0.064mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	2.32% 86g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, light syrup pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Papaya, canned, heavy syrup, drained versus 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack 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 Tangerines, (mandarin oranges), canned, light syrup pack:

• 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain more Vitamin A, 3.5 times more Vitamin B1, 2.9 times more Vitamin B2, 7.4 times more Vitamin B3, 8.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.7 times more Vitamin C than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Papaya, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Papaya, canned, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 7 ounces of Papaya, canned, heavy syrup, drained have 3 times more Calcium than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain 4.4 times more Copper, 1.3 times more Iron, 4.8 times more Zinc and 1.9 times more Water than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Potassium and Zinc
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium
• Both Papaya, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Magnesium, Manganese, Phosphorus and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Papaya, canned, heavy syrup, drained have 3.4 times more Energy, 3.4 times more Carbohydrate, 3.4 times more Sugars and 2.1 times more Fiber than Tangerines, (mandarin oranges), canned, light syrup pack.
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Fiber
• Both Papaya, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.