Comparing Nutrients in 7 ounces Papayas VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Tangerines	5%	5%	90%

Macro Nutrients

	Papayas	Tangerines	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.56% 0.095g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	29% 21g	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	6.57% 4.76g	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	% 4.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 12g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Papayas	Tangerines	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	12% 0.15mg	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	7.94% 31.8μg	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	59% 53mg	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	2.65% 0.4mg	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	Tangerines	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	9.26% 0.083mg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	3.36% 0.077mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.72% 175g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Tangerines per 7 oz

Compare the macro and micronutrient content in 7 oz of Papayas versus 7 oz of Tangerines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Papayas vs Tangerines:

• 7 ounces of Papayas have 1.4 times more Vitamin A, 2.3 times more Vitamin B9, 2.3 times more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Tangerines.
• While 7 oz of Raw Tangerines contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin B6 than Raw Papayas.
• Both Papayas and Tangerines provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Papayas have insufficient amounts of Vitamin B1
• 7 ounces of Tangerines have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Tangerines have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Papayas vs Tangerines:

• 7 ounces of Papayas have 1.7 times more Iron and 1.8 times more Magnesium than Tangerines.
• While 7 oz of Raw Tangerines contain 1.9 times more Calcium and 2 times more Phosphorus than Raw Papayas.
• Both Papayas and Tangerines contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Papayas lack sufficient amounts of Phosphorus
• 7 ounces of Tangerines lack sufficient amounts of Iron
• Both Raw Papayas as well as Raw Tangerines lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Papayas have 2.6 times more Omega 3 and 1.6 times more Fructose than Tangerines.
• While 7 oz of Raw Tangerines contain 1.4 times more Sugars than Raw Papayas.
• Both Papayas and Tangerines offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Tangerines provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Raw Tangerines provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.