Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Frozen Chopped Broccoli	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	85.2% 111g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	143% 104g	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	2.27% 1.65g	18.6% 13.5g	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	% 1.5g	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 76.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.3% 0.03mg	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	33.2% 133μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	11% 111mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	2.2% 0.02mg	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	20% 1.6mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	0.86% 0.02mg	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	14% 99mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Papaya, canned, heavy syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Papaya, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Papaya, canned, heavy syrup, drained:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.5 times more Vitamin B1, 6.4 times more Vitamin B2, 7.8 times more Vitamin B3, 18.6 times more Vitamin B5, 8.7 times more Vitamin B6, 16.1 times more Vitamin C and 270.3 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 7 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 7 ounces for Frozen Chopped Broccoli vs Papaya, canned, heavy syrup, drained:

• 7 ounces of Frozen Chopped Broccoli have 2.7 times more Calcium, 3.8 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 29.4 times more Manganese, 8.3 times more Phosphorus, 3.2 times more Potassium, 7 times more Selenium, 9.6 times more Zinc and 2.1 times more Water than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 8.1 times more Omega 3, 2 times more Fiber and 20.1 times more Protein than Papaya, canned, heavy syrup, drained.
• While 7 oz of Papaya, canned, heavy syrup, drained contain 7.9 times more Energy, 11.7 times more Carbohydrate, 38.7 times more Sugars and 8.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 6 in seven ounces.