Comparing Nutrients in 7 ounces Papayas VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Papayas	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	4.02% 2.9g	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	10.2% 7.4g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Papayas	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	26.7% 0.35mg	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	18.4% 73.4μg	46.6% 187μg	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	134% 121mg	151% 136mg	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	3.97% 0.6mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	7.94% 0.071mg	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	6.2% 0.5mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	22% 0.51mg	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	2.83% 20mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.72% 175g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Papayas versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Papayas vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6, 2.5 times more Vitamin B9, 4.5 times more Vitamin E and 39 times more Vitamin K than Raw Papayas.
• Both Papayas and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin C per seven ounces.
• 7 ounces of Papayas have insufficient amounts of Vitamin B1
• Both Raw Papayas as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Papayas vs Frozen Broccoli Spears:

• 7 ounces of Papayas have 1.3 times more Copper and 1.3 times more Magnesium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Calcium, 2.9 times more Iron, 6.4 times more Manganese, 5.9 times more Phosphorus, 1.4 times more Potassium, 3.2 times more Selenium and 4.3 times more Zinc than Raw Papayas.
• Both Papayas and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Papayas lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Papayas have 2 times more Carbohydrate and 5.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Omega 3, 1.8 times more Fiber and 6.5 times more Protein than Raw Papayas.
• 7 ounces of Papayas provide inadequate amounts of Protein
• Both Raw Papayas as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Papayas VS Frozen Broccoli Spears

What are the health benefits of Papayas compared to Frozen Broccoli Spears?

Papayas are rich in vitamin C, vitamin A, and fiber, which can support immune function, eye health, and digestion. Frozen broccoli spears are a good source of vitamin K, vitamin C, and fiber, which can promote bone health, immune function, and digestion. Both papayas and frozen broccoli spears offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Papayas or Frozen Broccoli Spears?

Both papayas and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears may be a better choice as they are lower in calories and higher in fiber compared to papayas. Including a variety of fruits and vegetables in your diet, along with other nutrient-dense foods, can help support weight loss efforts.

Should I eat more Papayas or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both papayas and frozen broccoli spears offer unique benefits. Papayas are rich in vitamin C, which can help with muscle recovery, while frozen broccoli spears are high in protein and fiber, which are essential for muscle growth. Incorporating both into your diet can help support your muscle-building goals.

What is the environmental impact of producing Papayas compared to Frozen Broccoli Spears?

Producing papayas generally has a higher environmental impact compared to frozen broccoli spears. Papayas are typically grown in tropical regions, requiring more water, land, and energy for cultivation and transportation. On the other hand, frozen broccoli spears are often grown in temperate climates and have a lower carbon footprint due to their shorter transportation distances and less resource-intensive cultivation methods. Opting for locally grown, organic produce can further reduce the environmental impact of both papayas and broccoli.