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

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Cauliflower	26%	8%	66%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Cauliflower	Recommended Dietary Allowance
Energy	14% 409kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	143% 104g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 76.2g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Cauliflower	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	2.32% 86g	4.94% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Papaya, canned, heavy syrup, drained versus 7 oz of Cauliflower 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 Cauliflower:

• 7 oz of Raw Cauliflower contain 3.3 times more Vitamin B1, 4 times more Vitamin B2, 8.5 times more Vitamin B3, 44.5 times more Vitamin B5, 12.3 times more Vitamin B6, 13.8 times more Vitamin C and 51.7 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Papaya, canned, heavy syrup, drained as well as Raw Cauliflower have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Papaya, canned, heavy syrup, drained vs Cauliflower:

• 7 oz of Raw Cauliflower contain 3.9 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 15.5 times more Manganese, 7.3 times more Phosphorus, 4.5 times more Potassium, 3.3 times more Sodium, 5.4 times more Zinc and 2.1 times more Water than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained and Cauliflower contain similar levels of Calcium per seven ounces.
• 7 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 Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Papaya, canned, heavy syrup, drained have 8.2 times more Energy, 11.2 times more Carbohydrate, 27.3 times more Sugars and 7 times more Fructose than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Fiber and 13.7 times more Protein than Papaya, canned, heavy syrup, drained.
• 7 ounces of Papaya, canned, heavy syrup, drained provide inadequate amounts of Protein
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Papaya, canned, heavy syrup, drained as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.