Comparing Nutrients in 14 ounces Papaya, canned, heavy syrup, drained VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	28% 818kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	286% 207g	8.05% 5.83g	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	37% 27g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 152g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	53.4% 0.69mg	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	NA	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	16% 0.14mg	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	14.4% 1.15mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	44% 1mg	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	3.4% 24mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.65% 172g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Papaya, canned, heavy syrup, drained versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Papaya, canned, heavy syrup, drained vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain more Vitamin A, 4.8 times more Vitamin B1, 7.6 times more Vitamin B2, 7.7 times more Vitamin B3, 16.1 times more Vitamin B5, 11.7 times more Vitamin B6, 19.5 times more Vitamin C and 338 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 14 ounces of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K

Comparing minerals per 14 ounces for Papaya, canned, heavy syrup, drained vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain 2 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 25.6 times more Manganese, 9.8 times more Phosphorus, 3.7 times more Potassium, 4.8 times more Selenium, 6.8 times more Zinc and 2.1 times more Water than Papaya, canned, heavy syrup, drained.
• 14 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Papaya, canned, heavy syrup, drained have 7.1 times more Energy, 10.4 times more Carbohydrate and 35.5 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 9.6 times more Omega 3, 2 times more Fiber and 21.9 times more Protein than Papaya, canned, heavy syrup, drained.
• 14 ounces of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Papaya, canned, heavy syrup, drained as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.