Comparing Nutrients in 7 ounces Papayas VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Papayas	Boiled Carrots	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	9.44% 6.85g	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	10.2% 7.4g	0.99% 0.71g	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	% 8.1g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.36g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Papayas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	23.4% 0.3mg	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	18.4% 73.4μg	6.95% 27.8μg	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	134% 121mg	7.94% 7.14mg	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	3.97% 0.6mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	6.2% 0.5mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	13.4% 0.31mg	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	2.83% 20mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.72% 175g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Papayas vs Boiled Carrots:

• Raw Papayas have 2.6 times more Vitamin B9 and 16.9 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 18.1 times more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B6, 3.4 times more Vitamin E and 5.3 times more Vitamin K than Raw Papayas.
• Both Raw Papayas and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Papayas as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Papayas vs Boiled Carrots:

• Raw Papayas have 2.6 times more Copper and 2.1 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Calcium, 1.4 times more Iron, 3.9 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Sodium and 2.5 times more Zinc than Raw Papayas.
• Both Raw Papayas and Boiled and Drained Carrots have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Papayas have 1.2 times more Energy, 47 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Sugars and 10.4 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber and 1.6 times more Protein than Raw Papayas.
• Both Raw Papayas as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.