Comparing Nutrients in 14 ounces Canned Mashed Sweet PotatoVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Frozen Chopped Broccoli

14%401kcal

Energy

3.56%103kcal

401 kcalvs103 kcal

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

Find Vegetables rich in Energy

0.82%0.79g

Fat

1.2%1.15g

0.79 gvs1.15 g

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

Find Vegetables rich in Fat

0.51%0.16g

Saturated Fat

0.55%0.17g

0.16 gvs0.17 g

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

Find Vegetables rich in Saturated Fat

3.22%0.052g

Omega 3

26%0.42g

0.052 gvs0.42 g

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

Find Vegetables rich in Omega 3

1.66%0.28g

Omega 6

0.72%0.12g

0.28 gvs0.12 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

70.8%92g

Carbohydrate

14.6%19g

92 gvs19 g

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

Find Vegetables rich in Carbohydrate

30%21.6g

Sugars

7.4%5.36g

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

21.6 gvs5.36 g

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

Find Vegetables rich in Sugars

Fructose

4.54%3.3g

≤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]

NA gvs3.3 g

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

Find Vegetables rich in Fructose

Glucose

%2.98g

NA gvs2.98 g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

17.8%6.75g

Fiber

31.3%12g

6.75 gvs12 g

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

Find Vegetables rich in Fiber

14%7.86g

Protein

20%11g

7.86 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Mashed Sweet Potatovs Frozen Chopped Broccoli

192%1726μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

1726 μgvs206 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

8.93%0.11mg

Vitamin B1

17.5%0.21mg

Thiamine

0.11 mgvs0.21 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

27.5%0.36mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.36 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

23.7%3.8mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs1.87 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

40.6%2.03mg

Vitamin B5

22%1.1mg

Pantothenic acid

2.03 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

71.7%0.93mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.93 mgvs0.52 mg

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

Find Vegetables rich in Vitamin B6

26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

11%43.7μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

43.7 μgvs266 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

23%20.6mg

Vitamin C

249%224mg

Ascorbic acid

20.6 mgvs224 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

29%4.33mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

4.33 mgvs4.84 mg

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

Find Vegetables rich in Vitamin E

7.94%9.53μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

9.53 μgvs322 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Mashed Sweet Potatovs Frozen Chopped Broccoli

12%119mg

Calcium

22.2%222mg

119 mgvs222 mg

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

Find Vegetables rich in Calcium

123%1.1mg

Copper

16.8%0.15mg

1.1 mgvs0.15 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

66%5.28mg

Iron

40%3.2mg

5.28 mgvs3.2 mg

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

Find Vegetables rich in Iron

22.7%95mg

Magnesium

17%71.4mg

95 mgvs71.4 mg

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

Find Vegetables rich in Magnesium

170%3.92mg

Manganese

50.7%1.17mg

3.92 mgvs1.17 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

29.5%206mg

Phosphorus

28.3%198mg

206 mgvs198 mg

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

Find Vegetables rich in Phosphorus

24.5%833mg

Potassium

24.7%841mg

833 mgvs841 mg

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

Find Vegetables rich in Potassium

5.77%3.18μg

Selenium

20.2%11μg

3.18 μgvs11 μg

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

Find Vegetables rich in Selenium

20%298mg

Sodium

6.35%95mg

298 mgvs95 mg

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

Find Vegetables rich in Sodium

7.58%0.83mg

Zinc

17.3%1.9mg

0.83 mgvs1.9 mg

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

Find Vegetables rich in Zinc

7.92%293g

Water

9.8%363g

293 gvs363 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Frozen Chopped Broccoli:

Canned Mashed Sweet Potato has 8.4 times more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B1, 6.1 times more Vitamin B9, 10.8 times more Vitamin C and 33.8 times more Vitamin K than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
Both Canned Mashed Sweet Potato as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Frozen Chopped Broccoli:

Canned Mashed Sweet Potato has 7.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese and 3.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 3.5 times more Selenium and 2.3 times more Zinc than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Mashed Sweet Potato has 3.9 times more Energy, 4.9 times more Carbohydrate and 4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 8.1 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Mashed Sweet PotatoVS Frozen Sweet PotatoFrozen Chopped BroccoliVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Canned Mashed Sweet PotatoVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: