Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Canned Papaya Nectar

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Canned Papaya Nectar	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	27% 19.7g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Papaya Nectar	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0.44% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	1.33% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.53% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.98% 0.013mg	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	25% 101μg	0.71% 2.83μg	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	58.3% 52.4mg	4.72% 4.25mg	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	24% 3.6mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Papaya Nectar	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	2.05% 0.018mg	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	22.5% 1.8mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	0.8% 0.018mg	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	16.6% 116mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Papaya Nectar per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Canned Papaya Nectar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Canned Papaya Nectar:

• 5 ounces of Cooked Broccoli Raab have 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.
• 5 ounces 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 Cooked Broccoli Raab as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Canned Papaya Nectar:

• 5 ounces of Cooked Broccoli Raab have 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 Cooked Broccoli Raab and Canned Papaya Nectar contain similar levels of Water per five ounces.
• 5 ounces of Canned Papaya Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 7.2 times more Omega 3, 4.7 times more Fiber and 22.5 times more Protein than Canned Papaya Nectar.
• While 5 oz of Canned Papaya Nectar contain 4.7 times more Carbohydrate and 22.4 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Canned Papaya Nectar provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Canned Papaya Nectar provide inadequate amounts of Energy and Omega 6 in five ounces.