Comparing Nutrients in 1 kilogram Papaya, canned, heavy syrup, drained VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Boiled Cauliflower	Recommended Dietary Allowance
Energy	71% 2060kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	31.6% 41g	130g per day for Men 19-50 years
Sugars	720% 522g	28.7% 21g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	133% 1.73mg	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	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	21% 210mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	20% 0.18mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	57.4% 1.32mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	11.7% 433g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Papaya, canned, heavy syrup, drained versus 1 kg of Boiled Cauliflower 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 Boiled Cauliflower:

• 1 kg of Boiled and Drained Cauliflower contains 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 6.8 times more Vitamin B3, 33.9 times more Vitamin B5, 11.5 times more Vitamin B6, 12.7 times more Vitamin C and 46 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 1 kilogram of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Papaya, canned, heavy syrup, drained as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Papaya, canned, heavy syrup, drained vs Boiled Cauliflower:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 1.3 times more Calcium than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.5 times more Magnesium, 13.2 times more Manganese, 5.3 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Water than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Boiled Cauliflower contain similar levels of Iron per one kilogram.
• 1 kilogram of Papaya, canned, heavy syrup, drained lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium
• Both Papaya, canned, heavy syrup, drained as well as Boiled and Drained Cauliflower lack sufficient amounts of Copper, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Papaya, canned, heavy syrup, drained has 9 times more Energy, 13.6 times more Carbohydrate and 25.1 times more Sugars than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 12.8 times more Omega 3, 1.5 times more Fiber and 13.1 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 Boiled Cauliflower provide inadequate amounts of Energy
• Both Papaya, canned, heavy syrup, drained as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.