Comparing Nutrients in 1 pound 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	32.2% 934kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	11% 14g	130g per day for Men 19-50 years
Sugars	327% 237g	3.88% 2.8g	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	42.4% 30.8g	1.5% 1.1g	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	% 32g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 174g	% 0.68g	g per day for Men 19-50 years
Fiber	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	1.13% 0.64g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	76.8% 1mg	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	80.5% 322μg	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	17.6% 16mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	9.53% 95mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	5.04% 0.045mg	37.8% 0.34mg	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	16.4% 1.3mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	75% 1.72mg	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	3.9% 27.2mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	5.3% 197g	11.2% 415g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Papaya, canned, heavy syrup, drained vs Cooked Broccoli Raab:

• 1 lb 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 pound 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 pound for Papaya, canned, heavy syrup, drained vs Cooked Broccoli Raab:

• 1 lb 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 pound of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 1 pound 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 pound.