Comparing Nutrients in 500 calories PapayasVS Oranges

Weight per 500 calories

Papayas

1163g

Oranges

1064g

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

Which food has more nutrients per 500 calories - Papayas or Oranges?

Macros Ratio

Protein Fat Carbs

Papayas

91%

Oranges

91%

500 kcal ▼

Macro Nutrients

Papayasvs Oranges

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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3.1%3.02g

Fat

1.3%1.28g

3.02 gvs1.28 g

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

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2.94%0.94g

Saturated Fat

0.5%0.16g

0.94 gvs0.16 g

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

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34%0.55g

Omega 3

4.65%0.074g

0.55 gvs0.074 g

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

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0.75%0.13g

Omega 6

1.13%0.19g

0.13 gvs0.19 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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97%126g

Carbohydrate

96%125g

126 gvs125 g

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

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125%91g

Sugars

137%99g

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

91 gvs99 g

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

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60%43.4g

Fructose

≤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]

43.4 gvsNA g

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

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%47.6g

Glucose

47.6 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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52%19.8g

Fiber

67%25.5g

19.8 gvs25.5 g

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

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9.76%5.47g

Protein

18%10g

5.47 gvs10 g

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

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Vitamins

Papayasvs Oranges

60.7%547μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

547 μgvs117 μg

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

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22.3%0.27mg

Vitamin B1

77%0.93mg

Thiamine

0.27 mgvs0.93 mg

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

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24%0.31mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.31 mgvs0.43 mg

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

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26%4.15mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs3 mg

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

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44.4%2.22mg

Vitamin B5

53%2.66mg

Pantothenic acid

2.22 mgvs2.66 mg

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

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34%0.44mg

Vitamin B6

49%0.64mg

Pyridoxine

0.44 mgvs0.64 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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108%430μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

430 μgvs319 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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787%708mg

Vitamin C

629%566mg

Ascorbic acid

708 mgvs566 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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23.3%3.5mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

3.5 mgvs1.9 mg

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

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25%30.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

30.2 μgvs0 μg

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

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Minerals

Papayasvs Oranges

23.3%233mg

Calcium

42.6%426mg

233 mgvs426 mg

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

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58%0.52mg

Copper

53%0.48mg

0.52 mgvs0.48 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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36.3%2.9mg

Iron

13.3%1.06mg

2.9 mgvs1.06 mg

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

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58%244mg

Magnesium

25.3%106mg

244 mgvs106 mg

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

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20.2%0.47mg

Manganese

11.6%0.27mg

0.47 mgvs0.27 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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16.6%116mg

Phosphorus

21.3%149mg

116 mgvs149 mg

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

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62.2%2116mg

Potassium

56.6%1926mg

2116 mgvs1926 mg

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

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12.7%6.98μg

Selenium

9.67%5.3μg

6.98 μgvs5.3 μg

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

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6.2%93mg

Sodium

0%0mg

93 mgvs0 mg

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

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8.46%0.93mg

Zinc

6.77%0.74mg

0.93 mgvs0.74 mg

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

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27.7%1024g

Water

25%923g

1024 gvs923 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 Papayas vs Oranges:

Raw Papayas have 4.7 times more Vitamin A, 1.4 times more Vitamin B3, 1.3 times more Vitamin B9, 1.3 times more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Papayas.
Both Raw Papayas and Raw Oranges have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Papayas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Papayas vs Oranges:

Raw Papayas have 2.7 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Selenium, more Sodium and 1.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.8 times more Calcium and 1.3 times more Phosphorus than Raw Papayas.
Both Raw Papayas and Raw Oranges have similar amounts of Copper, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Papayas have 7.3 times more Omega 3 than Raw Oranges.
While Raw Oranges contain 1.3 times more Fiber and 1.8 times more Protein than Raw Papayas.
Both Raw Papayas and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Raw Papayas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

PapayasVS Papaya, canned, heavy syrup, drainedOrangesVS Papaya, canned, heavy syrup, drainedPapayasVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories PapayasVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Papayas or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: