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

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	85.2% 111g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	143% 104g	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	18.6% 13.5g	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	% 14g	g per day for Men 19-50 years
Sucrose	% 0g	% 76.2g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Papayas	Papaya, canned, heavy syrup, drained	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	2.3% 0.03mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 121mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	2.2% 0.02mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	0.86% 0.02mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.72% 175g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Papayas vs Papaya, canned, heavy syrup, drained:

• Raw Papayas have more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 6 times more Vitamin B3, 12.7 times more Vitamin B5, 2.5 times more Vitamin B6, 17.4 times more Vitamin C and 8.7 times more Vitamin K than Papaya, canned, heavy syrup, drained.

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

• Raw Papayas have 4.5 times more Copper, 3.5 times more Magnesium, 4 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.5 times more Selenium and 2 times more Water than Papaya, canned, heavy syrup, drained.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Calcium and Iron per 7 oz.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Papayas have 3.6 times more Omega 3 than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 4.8 times more Energy, 5.2 times more Carbohydrate, 6.7 times more Sugars and 1.8 times more Fructose than Raw Papayas.
• Both Raw Papayas and Papaya, canned, heavy syrup, drained have similar amounts of Fiber per 7 oz.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose, Sucrose and Protein in 7 oz.