Comparing Nutrients in 7 ounces Papayas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Papayas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	55% 21g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Papayas	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	18% 0.23mg	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	13.4% 53.6μg	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	0% 0mg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	211% 1.9mg	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	6.2% 0.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.72% 175g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Papayas vs Oil Roasted Almonds:

• Raw Papayas have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Vitamin B1, 28.9 times more Vitamin B2, 10.3 times more Vitamin B3, 3.1 times more Vitamin B6 and 86.6 times more Vitamin E than Raw Papayas.
• Both Raw Papayas and Oil Roasted Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Papayas as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Papayas vs Oil Roasted Almonds:

• Raw Papayas have 31.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 14.6 times more Calcium, 21.2 times more Copper, 14.7 times more Iron, 13 times more Magnesium, 61.5 times more Manganese, 46.6 times more Phosphorus, 3.8 times more Potassium, 6.8 times more Selenium and 38.4 times more Zinc than Raw Papayas.

Comparison of macro-nutrients per 7 ounces:

• Raw Papayas have more Omega 3, 1.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 14.1 times more Energy, 212.2 times more Fat, 52 times more Saturated Fat, 1229 times more Omega 6, 1.6 times more Carbohydrate, 6.2 times more Fiber and 45.2 times more Protein than Raw Papayas.
• Both Raw Papayas as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.