Comparing Nutrients in 300 calories BroccoliVS Papaya, canned, heavy syrup, drained

Weight per 300 calories

Broccoli

882g

Papaya, canned, heavy syrup, drained

146g

Papaya, canned, heavy syrup, drained has 6.1 times more energy per unit of mass than Raw Broccoli, which is above average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Papaya, canned, heavy syrup, drained?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Papaya, canned, heavy syrup, drained

98%

300 kcal ▼

Macro Nutrients

Broccolivs Papaya, canned, heavy syrup, drained

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.37%3.26g

Fat

0.83%0.8g

3.26 gvs0.8 g

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

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3.14%1g

Saturated Fat

1.2%0.39g

1 gvs0.39 g

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

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34.7%0.56g

Omega 3

1.2%0.019g

0.56 gvs0.019 g

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

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2.54%0.43g

Omega 6

0.71%0.12g

0.43 gvs0.12 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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45%58.6g

Carbohydrate

62.5%81.3g

58.6 gvs81.3 g

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

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20.7%15g

Sugars

105%76g

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

15 gvs76 g

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

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8.28%6g

Fructose

13.6%9.87g

≤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 gvs9.87 g

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

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%4.32g

Glucose

%10.3g

4.32 gvs10.3 g

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

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%0.88g

Sucrose

%56g

0.88 gvs56 g

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

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60.4%23g

Fiber

5.75%2.2g

23 gvs2.2 g

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

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44.4%25g

Protein

0.36%0.2g

25 gvs0.2 g

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

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Vitamins

Broccolivs Papaya, canned, heavy syrup, drained

30.4%274μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

274 μgvs0 μg

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

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52.2%0.63mg

Vitamin B1

1.82%0.022mg

Thiamine

0.63 mgvs0.022 mg

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

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79.4%1.03mg

Vitamin B2

1.7%0.022mg

Riboflavin

1.03 mgvs0.022 mg

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

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35.2%5.64mg

Vitamin B3

0.55%0.087mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs0.087 mg

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

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101%5.06mg

Vitamin B5

0.44%0.022mg

Pantothenic acid

5.06 mgvs0.022 mg

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

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119%1.54mg

Vitamin B6

1.7%0.022mg

Pyridoxine

1.54 mgvs0.022 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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139%556μg

Vitamin B9

Folates and Folic Acid

556 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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875%787mg

Vitamin C

5.66%5.1mg

Ascorbic acid

787 mgvs5.1 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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46%6.9mg

Vitamin E

Tocopherols and Tocotrienols

6.9 mgvsNA mg

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

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747%896μg

Vitamin K

0.36%0.44μg

Phytomenadione or phylloquinone

896 μgvs0.44 μg

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

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Minerals

Broccolivs Papaya, canned, heavy syrup, drained

41.5%415mg

Calcium

3.06%30.6mg

415 mgvs30.6 mg

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

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48%0.43mg

Copper

1.6%0.015mg

0.43 mgvs0.015 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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80.5%6.44mg

Iron

5.28%0.42mg

6.44 mgvs0.42 mg

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

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44%185mg

Magnesium

2.1%8.74mg

185 mgvs8.74 mg

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

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80.6%1.85mg

Manganese

0.63%0.015mg

1.85 mgvs0.015 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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83%582mg

Phosphorus

1.25%8.74mg

582 mgvs8.74 mg

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

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82%2788mg

Potassium

2.87%98mg

2788 mgvs98 mg

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

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40%22μg

Selenium

1.06%0.58μg

22 μgvs0.58 μg

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

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19.4%291mg

Sodium

0.87%13mg

291 mgvs13 mg

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

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33%3.6mg

Zinc

0.66%0.073mg

3.6 mgvs0.073 mg

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

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21.3%788g

Water

1.7%63g

788 gvs63 g

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

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Lets compare vitamin content per 300 calories of Broccoli vs Papaya, canned, heavy syrup, drained:

Raw Broccoli has more Vitamin A, 28.7 times more Vitamin B1, 47.3 times more Vitamin B2, 64.5 times more Vitamin B3, 231.4 times more Vitamin B5, 70.7 times more Vitamin B6, 154.4 times more Vitamin C and 2051.9 times more Vitamin K than Papaya, canned, heavy syrup, drained.

Comparing minerals per 300 calories for Broccoli vs Papaya, canned, heavy syrup, drained:

Raw Broccoli has 13.6 times more Calcium, 29.7 times more Copper, 15.3 times more Iron, 21.2 times more Magnesium, 127.2 times more Manganese, 66.6 times more Phosphorus, 28.6 times more Potassium, 37.9 times more Selenium, 22.2 times more Sodium, 49.7 times more Zinc and 12.5 times more Water than Papaya, canned, heavy syrup, drained.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 4.1 times more Fat, 2.6 times more Saturated Fat, 29.4 times more Omega 3, 10.5 times more Fiber and 122 times more Protein than Papaya, canned, heavy syrup, drained.
While Papaya, canned, heavy syrup, drained contains 1.4 times more Carbohydrate, 5.1 times more Sugars and 1.6 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Papaya, canned, heavy syrup, drained have similar amounts of Energy per 300 kcal.
Both Raw Broccoli as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliPapaya, canned, heavy syrup, drainedVS Boiled BroccoliBroccoliVS Canned Papaya NectarPapaya, canned, heavy syrup, drainedVS Canned Papaya Nectar

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Papaya, canned, heavy syrup, drained

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Papaya, canned, heavy syrup, drained?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: