Comparing Nutrients in 1 kilogram 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	71% 2060kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	41% 53.5g	130g per day for Men 19-50 years
Sugars	720% 522g	20.3% 14.7g	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	94% 67.8g	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	% 70.4g	NA	g per day for Men 19-50 years
Sucrose	% 384g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	135% 1.75mg	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	235% 940μg	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	39% 35mg	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	21% 210mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	40% 0.36mg	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	36.3% 2.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	111% 2.56mg	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	8.57% 60mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11.7% 433g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Papaya, canned, heavy syrup, drained versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Papaya, canned, heavy syrup, drained vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 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.
• 1 kilogram 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 1 kilogram for Papaya, canned, heavy syrup, drained vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 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.
• 1 kilogram of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 7.1 times more Energy, 10.4 times more Carbohydrate and 35.5 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 9.6 times more Omega 3, 2 times more Fiber and 21.9 times more Protein than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 1 kilogram 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 one kilogram.