Comparing Nutrients in 1 kilogram Canned Papaya Nectar VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Papaya Nectar	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	19.7% 570kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	24% 31g	130g per day for Men 19-50 years
Sugars	192% 139g	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	73.7% 28g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	20% 180μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	5% 20μg	178% 710μg	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	33.3% 30mg	411% 370mg	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	16% 2.4mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	10% 100mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	42.5% 3.4mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	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	0% 0mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23% 850g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Papaya Nectar VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Papaya Nectar 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 Canned Papaya Nectar vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 12.6 times more Vitamin A, 28.2 times more Vitamin B1, 35 times more Vitamin B2, 13.4 times more Vitamin B3, 8.3 times more Vitamin B5, 24.4 times more Vitamin B6, 35.5 times more Vitamin B9, 12.3 times more Vitamin C, 10.5 times more Vitamin E and 320 times more Vitamin K than Canned Papaya Nectar.
• 1 kilogram 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Papaya Nectar vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 11.8 times more Calcium, 5.8 times more Copper, 3.7 times more Iron, 9 times more Magnesium, 29.2 times more Manganese, more Phosphorus, 11.1 times more Potassium, 4.3 times more Selenium, 11.2 times more Sodium and 3.6 times more Zinc than Canned Papaya Nectar.
• Both Canned Papaya Nectar and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Papaya Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Papaya Nectar has 4.7 times more Carbohydrate and 22.4 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 7.2 times more Omega 3, 4.7 times more Fiber and 22.5 times more Protein than Canned Papaya Nectar.
• 1 kilogram of Canned Papaya Nectar provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Papaya Nectar as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.