Comparing Nutrients in 7 ounces Cauliflower VS Canned Papaya Nectar

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Papaya Nectar	1%	2%	97%

Macro Nutrients

	Cauliflower	Canned Papaya Nectar	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	22% 28.8g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	38% 27.6g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Papaya Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	0.61% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	1.37% 0.018mg	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	28.3% 113μg	0.99% 3.97μg	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	106% 96mg	6.6% 5.95mg	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	1.06% 0.16mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Papaya Nectar	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	2.87% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	1.12% 0.026mg	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	12.5% 87.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	1.8% 61.5mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Papaya Nectar per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Canned Papaya Nectar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Canned Papaya Nectar:

• 7 ounces of Cauliflower have 8.3 times more Vitamin B1, 15 times more Vitamin B2, 3.4 times more Vitamin B3, 12.4 times more Vitamin B5, 20.4 times more Vitamin B6, 28.5 times more Vitamin B9, 16.1 times more Vitamin C and 19.4 times more Vitamin K than Canned Papaya Nectar.
• While 7 oz of Canned Papaya Nectar contain more Vitamin A than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• 7 ounces of Canned Papaya Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Cauliflower as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Canned Papaya Nectar:

• 7 ounces of Cauliflower have 2.2 times more Calcium, 3 times more Copper, 1.2 times more Iron, 5 times more Magnesium, 11.9 times more Manganese, more Phosphorus, 9.6 times more Potassium, 6 times more Sodium and 1.8 times more Zinc than Canned Papaya Nectar.
• Both Cauliflower and Canned Papaya Nectar contain similar levels of Water per seven ounces.
• 7 ounces of Canned Papaya Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Canned Papaya Nectar lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 3.3 times more Fiber and 11.3 times more Protein than Canned Papaya Nectar.
• While 7 oz of Canned Papaya Nectar contain 2.9 times more Carbohydrate and 7.3 times more Sugars than Raw Cauliflower.
• 7 ounces of Canned Papaya Nectar provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Canned Papaya Nectar provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.