Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Canned Papaya Nectar

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Papaya Nectar	1%	2%	97%

Macro Nutrients

	Frozen Broccoli Spears	Canned Papaya Nectar	Recommended Dietary Allowance
Energy	3.97% 115kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	76% 55.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	21.7% 12g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Papaya Nectar	Recommended Dietary Allowance
Vitamin A	25% 226μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	93% 373μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.36mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Papaya Nectar	Recommended Dietary Allowance
Calcium	16.3% 163mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	5.73% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.7% 2.86mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	2.24% 0.052mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.5% 234mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.1% 337g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Papaya Nectar per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Canned Papaya Nectar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Canned Papaya Nectar:

• 14 ounces of Frozen Broccoli Spears have 3.2 times more Vitamin A, 12 times more Vitamin B1, 28.5 times more Vitamin B2, 3.1 times more Vitamin B3, 4.5 times more Vitamin B5, 19.4 times more Vitamin B6, 47 times more Vitamin B9, 22.8 times more Vitamin C, 5.6 times more Vitamin E and 126.8 times more Vitamin K than Canned Papaya Nectar.
• 14 ounces of Canned Papaya Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Canned Papaya Nectar:

• 14 ounces of Frozen Broccoli Spears have 4.1 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 5.3 times more Magnesium, 19.7 times more Manganese, more Phosphorus, 8.1 times more Potassium, 6.3 times more Selenium and 2.3 times more Zinc than Canned Papaya Nectar.
• Both Frozen Broccoli Spears and Canned Papaya Nectar contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Papaya Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 4.5 times more Omega 3, 5 times more Fiber and 18 times more Protein than Canned Papaya Nectar.
• While 14 oz of Canned Papaya Nectar contain 2.7 times more Carbohydrate and 9.5 times more Sugars than Frozen Broccoli Spears.
• 14 ounces of Canned Papaya Nectar provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Canned Papaya Nectar provide inadequate amounts of Energy and Omega 6 in 14 ounces.