Comparing Nutrients in 5 ounces Papaya, canned, heavy syrup, drained VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Broccoli Raab	Recommended Dietary Allowance
Energy	10% 292kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	102% 74g	0.74% 0.54g	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	13.3% 9.6g	0.33% 0.24g	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	% 9.98g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 54.4g	% 0.16g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	10% 3.83g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.085mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	18.6% 0.24mg	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	29.4% 118μg	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	5.5% 4.96mg	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	1.57% 0.014mg	6.6% 0.06mg	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	5.14% 0.41mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	0.62% 0.014mg	24.3% 0.56mg	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	1.2% 8.5mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Papaya, canned, heavy syrup, drained versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Papaya, canned, heavy syrup, drained vs Broccoli Raab:

• 5 oz of Raw Broccoli Raab contain more Vitamin A, 10.8 times more Vitamin B1, 8.6 times more Vitamin B2, 20.4 times more Vitamin B3, 21.5 times more Vitamin B5, 11.4 times more Vitamin B6, 5.8 times more Vitamin C and 746.7 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 5 ounces 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 5 ounces for Papaya, canned, heavy syrup, drained vs Broccoli Raab:

• 5 oz of Raw Broccoli Raab contain 5.1 times more Calcium, 4.2 times more Copper, 7.4 times more Iron, 3.7 times more Magnesium, 39.5 times more Manganese, 12.2 times more Phosphorus, 2.9 times more Potassium, 3.7 times more Sodium, 15.4 times more Zinc and 2.1 times more Water than Papaya, canned, heavy syrup, drained.
• 5 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Papaya, canned, heavy syrup, drained as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Papaya, canned, heavy syrup, drained have 9.4 times more Energy, 19.6 times more Carbohydrate, 137.4 times more Sugars and 39.9 times more Fructose than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 14.5 times more Omega 3, 1.8 times more Fiber and 22.6 times more Protein than Papaya, canned, heavy syrup, drained.
• 5 ounces of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Papaya, canned, heavy syrup, drained as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.