Comparing Nutrients in 7 ounces Tangerines, (mandarin oranges), canned, light syrup pack VS Papayas

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%
Papayas	4%	5%	91%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, light syrup pack	Papayas	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	21.4% 15.5g	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	NA	10.2% 7.4g	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	NA	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	1.67% 0.93g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, light syrup pack	Papayas	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	5.8% 0.075mg	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	2.5% 9.92μg	18.4% 73.4μg	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	43.7% 39.3mg	134% 121mg	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	1.32% 0.2mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, light syrup pack	Papayas	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	9.92% 0.089mg	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	9.18% 0.73mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	3.45% 0.079mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.72% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack vs Papayas:

• Tangerines, (mandarin oranges), canned, light syrup pack have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.2 times more Vitamin B3 than Raw Papayas.
• While Raw Papayas contain 1.5 times more Vitamin B5, 7.4 times more Vitamin B9, 3.1 times more Vitamin C, 3 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Raw Papayas have similar amounts of Vitamin A and Vitamin B6 per 7 oz.
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tangerines, (mandarin oranges), canned, light syrup pack vs Papayas:

• Tangerines, (mandarin oranges), canned, light syrup pack have 1.5 times more Iron and 3 times more Zinc than Raw Papayas.
• While Raw Papayas contain 2.9 times more Calcium, 2.6 times more Magnesium, 2.3 times more Potassium and 1.5 times more Selenium than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Raw Papayas have similar amounts of Copper, Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Tangerines, (mandarin oranges), canned, light syrup pack have 1.4 times more Energy, 1.5 times more Carbohydrate and 2 times more Sugars than Raw Papayas.
• While Raw Papayas contain 9.4 times more Omega 3 and 2.4 times more Fiber than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Papayas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 7 oz.