Comparing Nutrients in 100 grams Tangerines VS Papayas

Macros Ratio

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

Macro Nutrients

	Tangerines	Papayas	Recommended Dietary Allowance
Energy	1.83% 53kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	8.32% 11g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	10.8% 7.82g	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	3.3% 2.4g	5.14% 3.73g	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	% 2.13g	% 4.1g	g per day for Men 19-50 years
Sucrose	% 6.05g	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Papayas	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	5.22% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.35% 0.38mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	2.92% 0.038mg	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	4% 16μg	9.25% 37μg	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	29.7% 26.7mg	67.7% 61mg	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	1.33% 0.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Papayas	Recommended Dietary Allowance
Calcium	3.7% 37mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	5% 0.045mg	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	1.88% 0.15mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	1.74% 0.04mg	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	2.86% 20mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Papayas per 100 g

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

Lets compare vitamin content per 100 grams of Tangerines vs Papayas:

• 100 grams of Tangerines have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin B6 than Papayas.
• While 100 g of Raw Papayas contain 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 Raw Tangerines.
• Both Tangerines and Papayas provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Tangerines have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Papayas have insufficient amounts of Vitamin B1
• Both Raw Tangerines as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tangerines vs Papayas:

• 100 grams of Tangerines have 1.9 times more Calcium and 2 times more Phosphorus than Papayas.
• While 100 g of Raw Papayas contain 1.7 times more Iron and 1.8 times more Magnesium than Raw Tangerines.
• Both Tangerines and Papayas contain similar levels of Copper, Potassium and Water per 100 grams.
• 100 grams of Tangerines lack sufficient amounts of Iron
• 100 grams of Papayas lack sufficient amounts of Phosphorus
• Both Raw Tangerines as well as Raw Papayas lack sufficient amounts of Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tangerines have 1.2 times more Carbohydrate and 1.4 times more Sugars than Papayas.
• While 100 g of Raw Papayas contain 2.6 times more Omega 3 and 1.6 times more Fructose than Raw Tangerines.
• Both Tangerines and Papayas offer comparable quantities of Fiber per 100 grams.
• 100 grams of Tangerines provide inadequate amounts of Omega 3
• Both Raw Tangerines as well as Raw Papayas provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.