Comparing Nutrients in 7 ounces Papaya, canned, heavy syrup, drainedVS Broccoli

Macros Ratio

Protein Fat Carbs

Papaya, canned, heavy syrup, drained

98%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Papaya, canned, heavy syrup, drainedvs Broccoli

14%409kcal

Energy

2.33%67.5kcal

409 kcalvs67.5 kcal

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

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1.13%1.1g

Fat

0.76%0.73g

1.1 gvs0.73 g

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

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1.66%0.53g

Saturated Fat

0.71%0.23g

0.53 gvs0.23 g

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

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1.6%0.026g

Omega 3

7.8%0.13g

0.026 gvs0.13 g

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

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0.97%0.16g

Omega 6

0.57%0.097g

0.16 gvs0.097 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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85.2%111g

Carbohydrate

10%13g

111 gvs13 g

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

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143%104g

Sugars

4.65%3.37g

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

104 gvs3.37 g

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

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18.6%13.5g

Fructose

1.86%1.35g

≤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]

13.5 gvs1.35 g

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

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%14g

Glucose

%0.97g

14 gvs0.97 g

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

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%76.2g

Sucrose

%0.2g

76.2 gvs0.2 g

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

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7.83%2.98g

Fiber

13.6%5.16g

2.98 gvs5.16 g

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

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0.5%0.28g

Protein

10%5.6g

0.28 gvs5.6 g

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

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Vitamins

Papaya, canned, heavy syrup, drainedvs Broccoli

0%0μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

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

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2.5%0.03mg

Vitamin B1

11.7%0.14mg

Thiamine

0.03 mgvs0.14 mg

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

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2.3%0.03mg

Vitamin B2

18%0.23mg

Riboflavin

0.03 mgvs0.23 mg

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

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0.74%0.12mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs1.27 mg

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

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0.6%0.03mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.03 mgvs1.14 mg

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

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2.3%0.03mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.03 mgvs0.35 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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Vitamin B9

31.3%125μg

Folates and Folic Acid

NA μgvs125 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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7.7%6.95mg

Vitamin C

197%177mg

Ascorbic acid

6.95 mgvs177 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

NA mgvs1.55 mg

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

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0.5%0.6μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

0.6 μgvs202 μg

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

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Minerals

Papaya, canned, heavy syrup, drainedvs Broccoli

4.17%41.7mg

Calcium

9.33%93mg

41.7 mgvs93 mg

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

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2.2%0.02mg

Copper

11%0.097mg

0.02 mgvs0.097 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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7.2%0.58mg

Iron

18%1.45mg

0.58 mgvs1.45 mg

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

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2.83%12mg

Magnesium

9.92%41.7mg

12 mgvs41.7 mg

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

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0.86%0.02mg

Manganese

18%0.42mg

0.02 mgvs0.42 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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1.7%12mg

Phosphorus

18.7%131mg

12 mgvs131 mg

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

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3.9%133mg

Potassium

18.4%627mg

133 mgvs627 mg

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

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1.44%0.79μg

Selenium

9.02%4.96μg

0.79 μgvs4.96 μg

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

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1.2%18mg

Sodium

4.37%65.5mg

18 mgvs65.5 mg

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

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0.9%0.099mg

Zinc

7.4%0.81mg

0.099 mgvs0.81 mg

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

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2.32%86g

Water

4.8%177g

86 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Papaya, canned, heavy syrup, drained vs Broccoli:

Raw Broccoli contains more Vitamin A, 4.7 times more Vitamin B1, 7.8 times more Vitamin B2, 10.7 times more Vitamin B3, 38.2 times more Vitamin B5, 11.7 times more Vitamin B6, 25.5 times more Vitamin C and 338.7 times more Vitamin K than Papaya, canned, heavy syrup, drained.

Comparing minerals per 7 ounces for Papaya, canned, heavy syrup, drained vs Broccoli:

Raw Broccoli contains 2.2 times more Calcium, 4.9 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 21 times more Manganese, 11 times more Phosphorus, 4.7 times more Potassium, 6.3 times more Selenium, 3.7 times more Sodium, 8.2 times more Zinc and 2.1 times more Water than Papaya, canned, heavy syrup, drained.

Comparison of macro-nutrients per 7 ounces:

Papaya, canned, heavy syrup, drained has 6.1 times more Energy, 8.4 times more Carbohydrate, 30.7 times more Sugars and 10 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 4.8 times more Omega 3, 1.7 times more Fiber and 20.1 times more Protein than Papaya, canned, heavy syrup, drained.
Both Papaya, canned, heavy syrup, drained as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Papaya, canned, heavy syrup, drainedVS Canned Papaya NectarBroccoliVS Canned Papaya NectarPapaya, canned, heavy syrup, drainedVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 7 ounces Papaya, canned, heavy syrup, drainedVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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