Comparing Nutrients in 1 kilogram BroccoliVS Canned Papaya Nectar

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Papaya Nectar

97%

1 kg ▼

Macro Nutrients

Broccolivs Canned Papaya Nectar

11.7%340kcal

Energy

19.7%570kcal

340 kcalvs570 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g

Fat

1.55%1.5g

3.7 gvs1.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.56%1.14g

Saturated Fat

1.47%0.47g

1.14 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39.4%0.63g

Omega 3

17.5%0.28g

0.63 gvs0.28 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g

Omega 6

0.41%0.07g

0.49 gvs0.07 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.4g

Carbohydrate

112%145g

66.4 gvs145 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.4%17g

Sugars

192%139g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvs139 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g

Glucose

4.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g

Sucrose

1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g

Fiber

15.8%6g

26 gvs6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.4%28g

Protein

3.04%1.7g

28 gvs1.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Canned Papaya Nectar

34.4%310μg

Vitamin A

20%180μg

RAE, retinol activity equivalents

310 μgvs180 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59%0.71mg

Vitamin B1

5%0.06mg

Thiamine

0.71 mgvs0.06 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg

Vitamin B2

3.08%0.04mg

Riboflavin

1.17 mgvs0.04 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg

Vitamin B3

9.38%1.5mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs1.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg

Vitamin B5

11%0.54mg

Pantothenic acid

5.73 mgvs0.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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135%1.75mg

Vitamin B6

6.92%0.09mg

Pyridoxine

1.75 mgvs0.09 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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158%630μg

Vitamin B9

5%20μg

Folates and Folic Acid

630 μgvs20 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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991%892mg

Vitamin C

33.3%30mg

Ascorbic acid

892 mgvs30 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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52%7.8mg

Vitamin E

16%2.4mg

Tocopherols and Tocotrienols

7.8 mgvs2.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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847%1016μg

Vitamin K

6.67%8μg

Phytomenadione or phylloquinone

1016 μgvs8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Canned Papaya Nectar

47%470mg

Calcium

10%100mg

470 mgvs100 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.4%0.49mg

Copper

14.4%0.13mg

0.49 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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91%7.3mg

Iron

42.5%3.4mg

7.3 mgvs3.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

7.14%30mg

210 mgvs30 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg

Manganese

5.65%0.13mg

2.1 mgvs0.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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94%660mg

Phosphorus

0%0mg

660 mgvs0 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3160mg

Potassium

9.1%310mg

3160 mgvs310 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45.5%25μg

Selenium

5.45%3μg

25 μgvs3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22%330mg

Sodium

3.33%50mg

330 mgvs50 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37.3%4.1mg

Zinc

13.6%1.5mg

4.1 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g

Water

23%850g

893 gvs850 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Broccoli vs Canned Papaya Nectar:

Raw Broccoli has 1.7 times more Vitamin A, 11.8 times more Vitamin B1, 29.3 times more Vitamin B2, 4.3 times more Vitamin B3, 10.6 times more Vitamin B5, 19.4 times more Vitamin B6, 31.5 times more Vitamin B9, 29.7 times more Vitamin C, 3.3 times more Vitamin E and 127 times more Vitamin K than Canned Papaya Nectar.
Both Raw Broccoli as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Canned Papaya Nectar:

Raw Broccoli has 4.7 times more Calcium, 3.8 times more Copper, 2.1 times more Iron, 7 times more Magnesium, 16.2 times more Manganese, more Phosphorus, 10.2 times more Potassium, 8.3 times more Selenium, 6.6 times more Sodium and 2.7 times more Zinc than Canned Papaya Nectar.
Both Raw Broccoli and Canned Papaya Nectar have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 2.3 times more Omega 3, 4.3 times more Fiber and 16.6 times more Protein than Canned Papaya Nectar.
While Canned Papaya Nectar contains 1.7 times more Energy, 2.2 times more Carbohydrate and 8.2 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Canned Papaya Nectar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliCanned Papaya NectarVS Boiled BroccoliBroccoliVS Passion-fruit, PurpleCanned Papaya NectarVS Passion-fruit, Purple

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Canned Papaya Nectar

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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