Comparing Nutrients in 1 pound BroccoliVS Canned Papaya Nectar

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Papaya Nectar

97%

1 lb ▼

Macro Nutrients

Broccolivs Canned Papaya Nectar

5.3%154kcal

Energy

8.9%259kcal

154 kcalvs259 kcal

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

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1.73%1.68g

Fat

0.7%0.68g

1.68 gvs0.68 g

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

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1.6%0.52g

Saturated Fat

0.67%0.21g

0.52 gvs0.21 g

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

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18%0.29g

Omega 3

7.94%0.13g

0.29 gvs0.13 g

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

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1.3%0.22g

Omega 6

0.19%0.032g

0.22 gvs0.032 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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23%30g

Carbohydrate

50.6%66g

30 gvs66 g

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

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10.6%7.7g

Sugars

87%63g

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

7.7 gvs63 g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

7.16%2.72g

11.8 gvs2.72 g

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

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23%12.8g

Protein

1.38%0.77g

12.8 gvs0.77 g

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

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Vitamins

Broccolivs Canned Papaya Nectar

15.6%141μg

Vitamin A

9.07%81.6μg

RAE, retinol activity equivalents

141 μgvs81.6 μg

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

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27%0.32mg

Vitamin B1

2.27%0.027mg

Thiamine

0.32 mgvs0.027 mg

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

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41%0.53mg

Vitamin B2

1.4%0.018mg

Riboflavin

0.53 mgvs0.018 mg

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

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18%2.9mg

Vitamin B3

4.25%0.68mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs0.68 mg

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

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52%2.6mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

2.6 mgvs0.24 mg

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

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61%0.79mg

Vitamin B6

3.14%0.041mg

Pyridoxine

0.79 mgvs0.041 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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71.4%286μg

Vitamin B9

2.27%9.07μg

Folates and Folic Acid

286 μgvs9.07 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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450%405mg

Vitamin C

15%13.6mg

Ascorbic acid

405 mgvs13.6 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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23.6%3.54mg

Vitamin E

7.26%1.1mg

Tocopherols and Tocotrienols

3.54 mgvs1.1 mg

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

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384%461μg

Vitamin K

3.02%3.63μg

Phytomenadione or phylloquinone

461 μgvs3.63 μg

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

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Minerals

Broccolivs Canned Papaya Nectar

21.3%213mg

Calcium

4.54%45.4mg

213 mgvs45.4 mg

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

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24.7%0.22mg

Copper

6.55%0.059mg

0.22 mgvs0.059 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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41.4%3.3mg

Iron

19.3%1.54mg

3.3 mgvs1.54 mg

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

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22.7%95mg

Magnesium

3.24%13.6mg

95 mgvs13.6 mg

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

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41.4%0.95mg

Manganese

2.56%0.059mg

0.95 mgvs0.059 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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42.8%299mg

Phosphorus

0%0mg

299 mgvs0 mg

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

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42%1433mg

Potassium

4.14%141mg

1433 mgvs141 mg

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

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20.6%11.3μg

Selenium

2.47%1.36μg

11.3 μgvs1.36 μg

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

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9.98%150mg

Sodium

1.5%22.7mg

150 mgvs22.7 mg

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

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17%1.86mg

Zinc

6.2%0.68mg

1.86 mgvs0.68 mg

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

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11%405g

Water

10.4%386g

405 gvs386 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Canned Papaya Nectar

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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