Comparing Nutrients in 1 kilogram Papaya, canned, heavy syrup, drained VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	71% 2060kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	24% 31g	130g per day for Men 19-50 years
Sugars	720% 522g	8.55% 6.2g	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	94% 67.8g	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 384g	% 1.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	73.7% 28g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	21% 210mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11.7% 433g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Papaya, canned, heavy syrup, drained versus 1 kg of Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, 11.3 times more Vitamin B1, 9.3 times more Vitamin B2, 33.6 times more Vitamin B3, 29.9 times more Vitamin B5, 14.7 times more Vitamin B6, 10.6 times more Vitamin C and 853.3 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 Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 5.6 times more Calcium, 7.5 times more Copper, 4.4 times more Iron, 4.5 times more Magnesium, 38 times more Manganese, 13.7 times more Phosphorus, 5.1 times more Potassium, 3.3 times more Selenium, 6.2 times more Sodium, 10.8 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 8.2 times more Energy, 17.9 times more Carbohydrate, 84.2 times more Sugars and 28.3 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 15.5 times more Omega 3, 1.9 times more Fiber and 27.4 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 Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Papaya, canned, heavy syrup, drained as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.