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Comparing Nutrients in 300 calories PapayasVS Oranges

Weight per 300 calories

Papayas
698g
Oranges
638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Papayas or Oranges?

Macros Ratio

Protein Fat Carbs

Papayas
4%
5%
91%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Papayasvs Oranges
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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1.87%1.8g
Fat
0.79%0.77g
1.8 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.77%0.57g
Saturated Fat
0.3%0.096g
0.57 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.5%0.33g
Omega 3
2.8%0.045g
0.33 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.45%0.077g
Omega 6
0.68%0.11g
0.077 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58%75.5g
Carbohydrate
57.7%75g
75.5 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
75.3%54.6g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
54.6 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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36%26g
Fructose
NA
≤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]
26 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%28.5g
Glucose
NA
28.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.2%12g
Fiber
40.3%15.3g
12 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
5.86%3.28g
Protein
10.7%6g
3.28 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Papayasvs Oranges
36.4%328μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
328 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg
Vitamin B1
46.3%0.56mg
Thiamine
0.16 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.19 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.6%2.5mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
2.5 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26.7%1.33mg
Vitamin B5
32%1.6mg
Pantothenic acid
1.33 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.4%0.27mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.27 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64.5%258μg
Vitamin B9
48%191μg
Folates and Folic Acid
258 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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472%425mg
Vitamin C
377%340mg
Ascorbic acid
425 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.1mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
2.1 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
18 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Papayasvs Oranges
14%140mg
Calcium
25.5%255mg
140 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35%0.31mg
Copper
32%0.29mg
0.31 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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22%1.74mg
Iron
7.98%0.64mg
1.74 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%147mg
Magnesium
15%64mg
147 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.28mg
Manganese
6.94%0.16mg
0.28 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
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 .

Find Fruits rich in Molybdenum
9.97%69.8mg
Phosphorus
12.8%89.4mg
69.8 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37.3%1270mg
Potassium
34%1155mg
1270 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.6%4.2μg
Selenium
5.8%3.2μg
4.2 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
3.72%56mg
Sodium
0%0mg
56 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.07%0.56mg
Zinc
4.06%0.45mg
0.56 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
16.6%614g
Water
15%554g
614 gvs554 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 Papayas vs Oranges:
Comparing minerals per 300 calories for Papayas vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PapayasVS Papaya, canned, heavy syrup, drainedOrangesVS Papaya, canned, heavy syrup, drainedPapayasVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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