Comparing Nutrients in 100 grams Papayas VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Papayas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.5% 43kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.065% 0.011g	0.44% 0.074g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	10.8% 7.82g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.02g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	2.63% 1g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Papayas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	5.22% 47μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.82% 0.19mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	12.4% 0.11mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	2.57% 0.059mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Papayas versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Papayas vs Stewed Canned Tomatoes:

• 100 grams of Papayas have 5.2 times more Vitamin A, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 7.4 times more Vitamin B9 and 7.7 times more Vitamin C than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 2.8 times more Vitamin E than Raw Papayas.
• 100 grams of Papayas have insufficient amounts of Vitamin B1
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Papayas as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Papayas vs Stewed Canned Tomatoes:

• 100 grams of Papayas have 1.8 times more Magnesium than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Calcium, 2.5 times more Copper, 5.3 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus and 27.6 times more Sodium than Raw Papayas.
• Both Papayas and Stewed Canned Tomatoes contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Papayas lack sufficient amounts of Manganese and Phosphorus
• Both Raw Papayas as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Papayas have 15.7 times more Omega 3, 1.7 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fructose and 1.7 times more Fiber than Stewed Canned Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.