Comparing Nutrients in 7 ounces Papayas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Papayas	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.57% 0.097g	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	32% 42g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	4.2% 3.04g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Papayas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.72% 175g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Papayas vs Baked White Potatoes:

• Raw Papayas have 47 times more Vitamin A, 4.8 times more Vitamin C and 7.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2 times more Vitamin B5 and 5.6 times more Vitamin B6 than Raw Papayas.
• Both Raw Papayas and Baked Whole White Potatoes have similar amounts of Vitamin B9 and Vitamin K per 7 oz.
• Both Raw Papayas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Papayas vs Baked White Potatoes:

• Raw Papayas have 2 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 4.7 times more Manganese, 7.5 times more Phosphorus, 3 times more Potassium and 4.4 times more Zinc than Raw Papayas.
• Both Raw Papayas and Baked Whole White Potatoes have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Papayas have 3.1 times more Omega 3, 5.1 times more Sugars and 10.4 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Energy, 1.9 times more Carbohydrate and 4.5 times more Protein than Raw Papayas.
• Both Raw Papayas and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Raw Papayas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.