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Comparing Nutrients in 14 ounces BroccoliVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Canned Sweet Potato, Syrup Pack, Drained Solids
5%
3%
92%
14 oz ▼

Macro Nutrients

Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids
4.65%135kcal
Energy
14.8%429kcal
135 kcalvs429 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g
Fat
1.3%1.27g
1.47 gvs1.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
0.86%0.27g
0.45 gvs0.27 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g
Omega 3
5.46%0.087g
0.25 gvs0.087 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
2.78%0.47g
0.19 gvs0.47 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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20.3%26.4g
Carbohydrate
77.4%101g
26.4 gvs101 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g
Sugars
31.4%22.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.75 gvs22.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g
Fructose
NA
≤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]
2.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g
Glucose
NA
1.94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
31.3%12g
10.3 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11g
Protein
9.07%5.1g
11 gvs5.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids
13.7%123μg
Vitamin A
202%1818μg
RAE, retinol activity equivalents
123 μgvs1818 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg
Vitamin B1
8.27%0.099mg
Thiamine
0.28 mgvs0.099 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg
Vitamin B2
11.6%0.15mg
Riboflavin
0.46 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
8.43%1.35mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs1.35 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg
Vitamin B5
32%1.6mg
Pantothenic acid
2.27 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
19%0.25mg
Pyridoxine
0.69 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
6.88%2.06μg
Biotin
NA μgvs2.06 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg
Vitamin B9
7.94%31.8μg
Folates and Folic Acid
250 μgvs31.8 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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393%354mg
Vitamin C
47.6%43mg
Ascorbic acid
354 mgvs43 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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20.6%3.1mg
Vitamin E
30.4%4.56mg
Tocopherols and Tocotrienols
3.1 mgvs4.56 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
8.6%10.3μg
Phytomenadione or phylloquinone
403 μgvs10.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids
18.7%187mg
Calcium
6.75%67.5mg
187 mgvs67.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg
Copper
73.6%0.66mg
0.19 mgvs0.66 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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36.2%2.9mg
Iron
47%3.77mg
2.9 mgvs3.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
11.3%47.6mg
83.3 mgvs47.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg
Manganese
106%2.44mg
0.83 mgvs2.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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37.4%262mg
Phosphorus
14%99mg
262 mgvs99 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
37%1254mg
Potassium
22.5%766mg
1254 mgvs766 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg
Selenium
5.77%3.18μg
9.92 μgvs3.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8.73%131mg
Sodium
10.3%155mg
131 mgvs155 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
14.8%1.63mg
Zinc
5.77%0.64mg
1.63 mgvs0.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g
Water
7.77%288g
354 gvs288 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Canned Sweet Potato, Syrup Pack, Drained Solids:
Comparing minerals per 14 ounces for Broccoli vs Canned Sweet Potato, Syrup Pack, Drained Solids:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCanned Sweet Potato, Syrup Pack, Drained SolidsVS Boiled BroccoliBroccoliVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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