Comparing Nutrients in 100 grams Papayas VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Papayas	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.5% 43kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.065% 0.011g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.32% 11g	8% 10.4g	130g per day for Men 19-50 years
Sugars	10.8% 7.82g	11.6% 8.4g	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	5.14% 3.73g	2.92% 2.12g	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	% 4.1g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.14g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Papayas	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	5.22% 47μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.82% 0.19mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	3.08% 0.04mg	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	9.25% 37μg	7.5% 30μg	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	67.7% 61mg	55.6% 50mg	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	2% 0.3mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2% 20mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.9% 0.044mg	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	3.13% 0.25mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	0.61% 0.014mg	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	1.43% 10mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Fresh Orange juice per 100 g

Compare the macro and micronutrient content in 100 g of Papayas versus 100 g of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Papayas vs Fresh Orange juice:

• 100 grams of Papayas have 4.7 times more Vitamin A, 1.2 times more Vitamin B9, 1.2 times more Vitamin C, 7.5 times more Vitamin E and 26 times more Vitamin K than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 3.9 times more Vitamin B1 than Raw Papayas.
• Both Papayas and Fresh Orange juice provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Papayas have insufficient amounts of Vitamin B1
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Papayas vs Fresh Orange juice:

• 100 grams of Papayas have 1.8 times more Calcium, 1.3 times more Iron and 1.9 times more Magnesium than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.7 times more Phosphorus than Raw Papayas.
• Both Papayas and Fresh Orange juice contain similar levels of Copper, Potassium and Water per 100 grams.
• 100 grams of Papayas lack sufficient amounts of Phosphorus
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium
• Both Raw Papayas as well as Raw Orange juice lack sufficient amounts of Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Papayas have 4.3 times more Omega 3, 1.8 times more Fructose and 8.5 times more Fiber than Fresh Orange juice.
• Both Papayas and Fresh Orange juice offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Papayas as well as Raw Orange juice provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.