Comparing Nutrients in 100 grams 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	1.5% 43kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.065% 0.011g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.32% 11g	43% 56g	130g per day for Men 19-50 years
Sugars	10.8% 7.82g	72% 52.2g	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	9.35% 6.8g	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	% 7.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.4g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	5.22% 47μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	0.38% 0.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.82% 0.19mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	1.15% 0.015mg	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	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	67.7% 61mg	3.9% 3.5mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2% 20mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	1.1% 0.01mg	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	3.63% 0.29mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	0.43% 0.01mg	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	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.6% 9mg	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	1.17% 43.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 g.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Papayas as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Fat, Omega 6, Glucose, Sucrose and Protein in 100 g.