Comparing Nutrients in 1 kilogram Canned Papaya Nectar VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Papaya Nectar	Broccoli Raab	Recommended Dietary Allowance
Energy	19.7% 570kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	22% 28.5g	130g per day for Men 19-50 years
Sugars	192% 139g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	15.8% 6g	71% 27g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	20% 180μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Broccoli Raab	Recommended Dietary Allowance
Calcium	10% 100mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	23% 850g	25% 926g	3700g per day for Men 19-50 years

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

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

• 1 kg of Raw Broccoli Raab contains 7.3 times more Vitamin A, 27 times more Vitamin B1, 32.3 times more Vitamin B2, 8.1 times more Vitamin B3, 6 times more Vitamin B5, 19 times more Vitamin B6, 41.5 times more Vitamin B9, 6.7 times more Vitamin C, 6.8 times more Vitamin E and 280 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Broccoli Raab contains 10.8 times more Calcium, 3.2 times more Copper, 6.3 times more Iron, 7.3 times more Magnesium, 30.4 times more Manganese, more Phosphorus, 6.3 times more Potassium, 6.6 times more Sodium and 5.1 times more Zinc than Canned Papaya Nectar.
• Both Canned Papaya Nectar and 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 and Zinc
• Both Canned Papaya Nectar as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Papaya Nectar has 5.1 times more Carbohydrate and 36.6 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6.8 times more Omega 3, 4.5 times more Fiber and 18.6 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.