Comparing Nutrients in 300 calories Papaya, canned, heavy syrup, drained VS Cauliflower

Weight per 300 calories

• Papaya, canned, heavy syrup, drained: 146g
• Cauliflower: 1200g

Papaya, canned, heavy syrup, drained has 8.2 times more energy per 100g than Cauliflower. It has above average energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Papaya, canned, heavy syrup, drained or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Cauliflower	26%	8%	66%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.8g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.3g	46% 59.6g	130g per day for Men 19-50 years
Sugars	105% 76g	31.6% 23g	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	13.6% 9.87g	16% 11.6g	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	% 10.3g	% 11.3g	g per day for Men 19-50 years
Sucrose	% 56g	% 0g	g per day for Men 19-50 years
Fiber	5.75% 2.2g	63% 24g	38g per day for Men 19-50 years
Protein	0.36% 0.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.82% 0.022mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.55% 0.087mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.44% 0.022mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	170% 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	171% 684μg	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	5.66% 5.1mg	643% 578mg	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	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.44μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Cauliflower	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.015mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	5.28% 0.42mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.74mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	0.63% 0.015mg	81% 1.86mg	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	1.25% 8.74mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	2.87% 98mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	0.66% 0.073mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	1.7% 63g	30% 1105g	3700g per day for Men 19-50 years

Papaya, Canned, Heavy Syrup, Drained VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Papaya, canned, heavy syrup, drained or Cauliflower?

Lets compare vitamin content per 300 calories of Papaya, canned, heavy syrup, drained vs Cauliflower:

• 300 kcal of Raw Cauliflower contain 27.5 times more Vitamin B1, 33 times more Vitamin B2, 69.6 times more Vitamin B3, 366.4 times more Vitamin B5, 101.1 times more Vitamin B6, 113.5 times more Vitamin C and 425.7 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 300 calories of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Papaya, canned, heavy syrup, drained as well as Raw Cauliflower have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Papaya, canned, heavy syrup, drained vs Cauliflower:

• 300 kcal of Raw Cauliflower contain 8.6 times more Calcium, 32.1 times more Copper, 11.9 times more Iron, 20.6 times more Magnesium, 127.7 times more Manganese, 60.4 times more Phosphorus, 36.8 times more Potassium, 12.4 times more Selenium, 27.5 times more Sodium, 44.5 times more Zinc and 17.5 times more Water than Papaya, canned, heavy syrup, drained.
• 300 calories of Papaya, canned, heavy syrup, drained lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Papaya, canned, heavy syrup, drained have 1.4 times more Carbohydrate and 3.3 times more Sugars than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 9.5 times more Omega 3, 11 times more Fiber and 113 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Cauliflower offer comparable quantities of Energy and Fructose per 300 calories.
• 300 calories of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Fiber and Protein
• Both Papaya, canned, heavy syrup, drained as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.