Comparing Nutrients in 7 ounces Papaya, canned, heavy syrup, drained VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Brussels Sprouts	Recommended Dietary Allowance
Energy	14% 409kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	143% 104g	6.02% 4.37g	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	18.6% 13.5g	2.55% 1.85g	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	% 14g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 76.2g	% 0.91g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	20% 7.54g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	33.4% 0.43mg	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	30.3% 121μg	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	7.7% 6.95mg	187% 169mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	15.4% 0.14mg	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	7.2% 0.58mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	29% 0.67mg	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	1.7% 12mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	2.32% 86g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Papaya, canned, heavy syrup, drained vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain more Vitamin A, 9.3 times more Vitamin B1, 6 times more Vitamin B2, 12.4 times more Vitamin B3, 20.6 times more Vitamin B5, 14.6 times more Vitamin B6, 24.3 times more Vitamin C and 590 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 Papaya, canned, heavy syrup, drained vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 2 times more Calcium, 7 times more Copper, 4.8 times more Iron, 3.8 times more Magnesium, 33.7 times more Manganese, 11.5 times more Phosphorus, 5.8 times more Potassium, 4 times more Selenium, 8.4 times more Zinc and 2 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 Papaya, canned, heavy syrup, drained have 4.8 times more Energy, 6.2 times more Carbohydrate, 23.7 times more Sugars and 7.3 times more Fructose than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 7.6 times more Omega 3, 2.5 times more Fiber and 24.1 times more Protein than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Papaya, canned, heavy syrup, drained as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.