Comparing Nutrients in 300 calories Papaya, canned, heavy syrup, drainedVS Baked Red Potatoes

Weight per 300 calories

Papaya, canned, heavy syrup, drained

146g

Baked Red Potatoes

345g

Papaya, canned, heavy syrup, drained has 2.4 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Papaya, canned, heavy syrup, drained or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Papaya, canned, heavy syrup, drained

98%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Papaya, canned, heavy syrup, drainedvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.83%0.8g

Fat

0.53%0.52g

0.8 gvs0.52 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.39g

Saturated Fat

0.43%0.14g

0.39 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.2%0.019g

Omega 3

3.23%0.052g

0.019 gvs0.052 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g

Omega 6

0.99%0.17g

0.12 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62.5%81.3g

Carbohydrate

52%67.6g

81.3 gvs67.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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105%76g

Sugars

6.8%4.93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

76 gvs4.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.6%9.87g

Fructose

2.1%1.5g

≤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]

9.87 gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%10.3g

Glucose

%1.9g

10.3 gvs1.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%56g

Sucrose

%1.55g

56 gvs1.55 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.75%2.2g

Fiber

16.3%6.2g

2.2 gvs6.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.36%0.2g

Protein

14%7.93g

0.2 gvs7.93 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Papaya, canned, heavy syrup, drainedvs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.82%0.022mg

Vitamin B1

20.7%0.25mg

Thiamine

0.022 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.7%0.022mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.022 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.55%0.087mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.087 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.44%0.022mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.022 mgvs1.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.7%0.022mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.022 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

23.3%93μg

Folates and Folic Acid

NA μgvs93 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.66%5.1mg

Vitamin C

48.3%43.4mg

Ascorbic acid

5.1 mgvs43.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

NA mgvs0.28 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.36%0.44μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0.44 μgvs9.66 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Papaya, canned, heavy syrup, drainedvs Baked Red Potatoes

3.06%30.6mg

Calcium

3.1%31mg

30.6 mgvs31 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1.6%0.015mg

Copper

66.7%0.6mg

0.015 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.28%0.42mg

Iron

30%2.4mg

0.42 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.1%8.74mg

Magnesium

23%97mg

8.74 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0.63%0.015mg

Manganese

26%0.6mg

0.015 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.25%8.74mg

Phosphorus

35.5%248mg

8.74 mgvs248 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.87%98mg

Potassium

55.3%1879mg

98 mgvs1879 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.06%0.58μg

Selenium

0.58 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.87%13mg

Sodium

2.76%41.4mg

13 mgvs41.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.66%0.073mg

Zinc

12.5%1.38mg

0.073 mgvs1.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.7%63g

Water

7.15%264g

63 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Papaya, canned, heavy syrup, drained vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 11.4 times more Vitamin B1, 7.9 times more Vitamin B2, 62.9 times more Vitamin B3, 53.8 times more Vitamin B5, 33.5 times more Vitamin B6, 8.5 times more Vitamin C and 22.1 times more Vitamin K than Papaya, canned, heavy syrup, drained.
Both Papaya, canned, heavy syrup, drained as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Papaya, canned, heavy syrup, drained vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 41.2 times more Copper, 5.7 times more Iron, 11 times more Magnesium, 41 times more Manganese, 28.4 times more Phosphorus, 19.3 times more Potassium, 18.9 times more Zinc and 4.2 times more Water than Papaya, canned, heavy syrup, drained.
Both Papaya, canned, heavy syrup, drained and Baked Whole Red Potatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Papaya, canned, heavy syrup, drained has 1.2 times more Carbohydrate, 15.4 times more Sugars and 6.5 times more Fructose than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.7 times more Omega 3, 2.8 times more Fiber and 38.9 times more Protein than Papaya, canned, heavy syrup, drained.
Both Papaya, canned, heavy syrup, drained and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
Both Papaya, canned, heavy syrup, drained as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Papaya, canned, heavy syrup, drainedVS Canned Papaya NectarBaked Red PotatoesVS Canned Papaya NectarPapaya, canned, heavy syrup, drainedVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Papaya, canned, heavy syrup, drainedVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Papaya, canned, heavy syrup, drained or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: