Comparing Nutrients in 14 ounces Canned Papaya Nectar VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Papaya Nectar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.8% 226kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	76% 55.2g	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	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	6.27% 2.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	39.7% 0.52mg	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	2% 7.94μg	55.6% 222μg	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	13.2% 12mg	177% 159mg	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	6.35% 0.95mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	15% 0.13mg	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	17% 1.35mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.052mg	38.5% 0.89mg	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	0% 0mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.1% 337g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Vitamin A, 9.2 times more Vitamin B1, 20.3 times more Vitamin B2, 3.1 times more Vitamin B3, 5.1 times more Vitamin B5, 14.4 times more Vitamin B6, 28 times more Vitamin B9, 13.4 times more Vitamin C, 5.5 times more Vitamin E and 110.1 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 Canned Papaya Nectar as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Boiled Chopped Frozen Broccoli contain 3.3 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 17.2 times more Manganese, more Phosphorus, 4.6 times more Potassium and 1.9 times more Zinc than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Cooked Chopped Frozen Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Papaya Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Papaya Nectar as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Papaya Nectar have 2.7 times more Carbohydrate and 9.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Omega 3, 5 times more Fiber and 18.2 times more Protein than Canned Papaya Nectar.
• 14 ounces of Canned Papaya Nectar provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Papaya Nectar as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.