Comparing Nutrients in 100 grams 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	7.1% 206kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	72% 52.2g	3.03% 2.2g	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	9.35% 6.8g	1.3% 0.93g	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	% 7.04g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 38.4g	% 0.46g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	10% 3.8g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.38% 0.06mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.15% 0.015mg	17% 0.22mg	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	15.3% 61μg	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	3.9% 3.5mg	94% 85mg	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	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.1% 21mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	7.78% 0.07mg	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	3.63% 0.29mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	14.7% 0.34mg	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	0.86% 6mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Papaya, canned, heavy syrup, drained VS Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Papaya, canned, heavy syrup, drained versus 100 g of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Papaya, canned, heavy syrup, drained vs Brussels Sprouts:

• 100 g 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.
• 100 grams 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 100 grams for Papaya, canned, heavy syrup, drained vs Brussels Sprouts:

• 100 g 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.
• 100 grams of Papaya, canned, heavy syrup, drained lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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.
• 100 grams of Papaya, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• 100 grams 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 100 grams.