Comparing Nutrients in 500 calories Canned Papaya NectarVS Baked Red Potatoes

Weight per 500 calories

Canned Papaya Nectar

877g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 1.5 times more energy per unit of mass than Canned Papaya Nectar, which is average in comparison to other foods. Canned Papaya Nectar having low energy density.

Which food has more nutrients per 500 calories - Canned Papaya Nectar or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Papaya Nectar

97%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Canned Papaya Nectarvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.36%1.3g

Fat

0.89%0.86g

1.3 gvs0.86 g

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

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1.3%0.41g

Saturated Fat

0.72%0.23g

0.41 gvs0.23 g

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

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15.4%0.25g

Omega 3

5.4%0.086g

0.25 gvs0.086 g

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

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0.36%0.061g

Omega 6

1.66%0.28g

0.061 gvs0.28 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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98%127g

Carbohydrate

86.6%113g

127 gvs113 g

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

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168%122g

Sugars

11.3%8.2g

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

122 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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]

NA gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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14%5.26g

Fiber

27.2%10.3g

5.26 gvs10.3 g

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

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2.66%1.5g

Protein

23.6%13.2g

1.5 gvs13.2 g

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

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Vitamins

Canned Papaya Nectarvs Baked Red Potatoes

17.5%158μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

158 μgvs5.75 μg

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

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4.4%0.053mg

Vitamin B1

34.5%0.41mg

Thiamine

0.053 mgvs0.41 mg

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

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2.7%0.035mg

Vitamin B2

22%0.29mg

Riboflavin

0.035 mgvs0.29 mg

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

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8.22%1.3mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs9.17 mg

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

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9.47%0.47mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.47 mgvs1.96 mg

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

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6.07%0.079mg

Vitamin B6

94%1.2mg

Pyridoxine

0.079 mgvs1.2 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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4.4%17.5μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

17.5 μgvs155 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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29.2%26.3mg

Vitamin C

80.5%72.4mg

Ascorbic acid

26.3 mgvs72.4 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

3.07%0.46mg

Tocopherols and Tocotrienols

2.1 mgvs0.46 mg

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

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5.85%7μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

7 μgvs16 μg

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

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Minerals

Canned Papaya Nectarvs Baked Red Potatoes

8.77%87.7mg

Calcium

5.17%51.7mg

87.7 mgvs51.7 mg

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

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12.7%0.11mg

Copper

111%1mg

0.11 mgvs1 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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37.3%3mg

Iron

50.3%4.02mg

3 mgvs4.02 mg

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

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6.27%26.3mg

Magnesium

38.3%161mg

26.3 mgvs161 mg

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

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4.96%0.11mg

Manganese

43.2%0.99mg

0.11 mgvs0.99 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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0%0mg

Phosphorus

59%414mg

0 mgvs414 mg

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

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8%272mg

Potassium

92%3132mg

272 mgvs3132 mg

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

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4.8%2.63μg

Selenium

2.63 μgvsNA μg

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

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2.92%44mg

Sodium

4.6%69mg

44 mgvs69 mg

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

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12%1.3mg

Zinc

21%2.3mg

1.3 mgvs2.3 mg

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

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20%746g

Water

12%441g

746 gvs441 g

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

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Lets compare vitamin content per 500 calories of Canned Papaya Nectar vs Baked Red Potatoes:

Canned Papaya Nectar has 27.5 times more Vitamin A and 4.6 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 7.9 times more Vitamin B1, 8.2 times more Vitamin B2, 7 times more Vitamin B3, 4.1 times more Vitamin B5, 15.4 times more Vitamin B6, 8.8 times more Vitamin B9, 2.8 times more Vitamin C and 2.3 times more Vitamin K than Canned Papaya Nectar.
Both Canned Papaya Nectar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Papaya Nectar vs Baked Red Potatoes:

Canned Papaya Nectar has 1.7 times more Calcium and 1.7 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 8.8 times more Copper, 1.3 times more Iron, 6.1 times more Magnesium, 8.7 times more Manganese, more Phosphorus, 11.5 times more Potassium and 1.7 times more Zinc than Canned Papaya Nectar.

Comparison of macro-nutrients per 500 calories:

Canned Papaya Nectar has 2.8 times more Omega 3 and 14.8 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Fiber and 8.9 times more Protein than Canned Papaya Nectar.
Both Canned Papaya Nectar and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Papaya Nectar as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Papaya NectarVS Passion-fruit, PurpleBaked Red PotatoesVS Passion-fruit, PurpleCanned Papaya NectarVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Canned Papaya NectarVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Papaya Nectar or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: