Comparing Nutrients in 7 ounces PapayasVS Oranges

Macros Ratio

Protein Fat Carbs

Papayas

91%

Oranges

91%

7 oz ▼

Macro Nutrients

Papayasvs Oranges

2.94%85.3kcal

Energy

3.2%93kcal

85.3 kcalvs93 kcal

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

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0.53%0.52g

Fat

0.25%0.24g

0.52 gvs0.24 g

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

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0.5%0.16g

Saturated Fat

0.093%0.03g

0.16 gvs0.03 g

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

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5.83%0.093g

Omega 3

0.87%0.014g

0.093 gvs0.014 g

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

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0.13%0.022g

Omega 6

0.21%0.036g

0.022 gvs0.036 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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16.5%21.5g

Carbohydrate

18%23.3g

21.5 gvs23.3 g

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

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21.4%15.5g

Sugars

25.6%18.6g

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

15.5 gvs18.6 g

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

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10.2%7.4g

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]

7.4 gvsNA g

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

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%8.1g

Glucose

8.1 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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8.88%3.37g

Fiber

12.5%4.76g

3.37 gvs4.76 g

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

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1.67%0.93g

Protein

3.33%1.87g

0.93 gvs1.87 g

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

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Vitamins

Papayasvs Oranges

10.4%93μg

Vitamin A

2.43%22μg

RAE, retinol activity equivalents

93 μgvs22 μg

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

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3.8%0.046mg

Vitamin B1

14.4%0.17mg

Thiamine

0.046 mgvs0.17 mg

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

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4.12%0.054mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.054 mgvs0.079 mg

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

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4.43%0.71mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs0.56 mg

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

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7.6%0.38mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.38 mgvs0.5 mg

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

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5.8%0.075mg

Vitamin B6

9.16%0.12mg

Pyridoxine

0.075 mgvs0.12 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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18.4%73.4μg

Vitamin B9

15%59.5μg

Folates and Folic Acid

73.4 μgvs59.5 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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134%121mg

Vitamin C

117%106mg

Ascorbic acid

121 mgvs106 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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3.97%0.6mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

0.6 mgvs0.36 mg

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

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4.3%5.16μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.16 μgvs0 μg

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

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Minerals

Papayasvs Oranges

3.97%39.7mg

Calcium

7.94%79.4mg

39.7 mgvs79.4 mg

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

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9.92%0.089mg

Copper

9.92%0.089mg

0.089 mgvs0.089 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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6.2%0.5mg

Iron

2.5%0.2mg

0.5 mgvs0.2 mg

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

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9.92%41.7mg

Magnesium

4.72%20mg

41.7 mgvs20 mg

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

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3.45%0.079mg

Manganese

2.16%0.05mg

0.079 mgvs0.05 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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2.83%20mg

Phosphorus

3.97%27.8mg

20 mgvs27.8 mg

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

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10.6%361mg

Potassium

10.6%359mg

361 mgvs359 mg

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

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2.16%1.2μg

Selenium

1.8%0.99μg

1.2 μgvs0.99 μg

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

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1.06%16mg

Sodium

0%0mg

16 mgvs0 mg

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

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1.44%0.16mg

Zinc

1.26%0.14mg

0.16 mgvs0.14 mg

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

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4.72%175g

Water

4.65%172g

175 gvs172 g

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

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Lets compare vitamin content per 7 ounces of Papayas vs Oranges:

Raw Papayas have 4.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.2 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 3.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Papayas.
Both Raw Papayas and Raw Oranges have similar amounts of Vitamin C per 7 oz.
Both Raw Papayas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Papayas vs Oranges:

Raw Papayas have 2.5 times more Iron, 2.1 times more Magnesium and 1.6 times more Manganese than Raw Oranges.
While Raw Oranges contain 2 times more Calcium and 1.4 times more Phosphorus than Raw Papayas.
Both Raw Papayas and Raw Oranges have similar amounts of Copper, Potassium, Selenium and Water per 7 oz.
Both Raw Papayas as well as Raw Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Papayas have 6.7 times more Omega 3 than Raw Oranges.
While Raw Oranges contain 1.4 times more Fiber and 2 times more Protein than Raw Papayas.
Both Raw Papayas and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
Both Raw Papayas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces PapayasVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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