Comparing Nutrients in 14 ounces Canned Mashed Sweet PotatoVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Broccoli

14%401kcal

Energy

4.65%135kcal

401 kcalvs135 kcal

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

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0.82%0.79g

Fat

1.5%1.47g

0.79 gvs1.47 g

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

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0.51%0.16g

Saturated Fat

1.4%0.45g

0.16 gvs0.45 g

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

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3.22%0.052g

Omega 3

15.6%0.25g

0.052 gvs0.25 g

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

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1.66%0.28g

Omega 6

1.14%0.19g

0.28 gvs0.19 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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70.8%92g

Carbohydrate

20.3%26.4g

92 gvs26.4 g

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

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30%21.6g

Sugars

9.3%6.75g

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

21.6 gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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17.8%6.75g

Fiber

27%10.3g

6.75 gvs10.3 g

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

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14%7.86g

Protein

20%11g

7.86 gvs11 g

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

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Vitamins

Canned Mashed Sweet Potatovs Broccoli

192%1726μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

1726 μgvs123 μg

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

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8.93%0.11mg

Vitamin B1

23.5%0.28mg

Thiamine

0.11 mgvs0.28 mg

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

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27.5%0.36mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.36 mgvs0.46 mg

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

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23.7%3.8mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs2.54 mg

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

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40.6%2.03mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

2.03 mgvs2.27 mg

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

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71.7%0.93mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.93 mgvs0.69 mg

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

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26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

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

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11%43.7μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

43.7 μgvs250 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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23%20.6mg

Vitamin C

393%354mg

Ascorbic acid

20.6 mgvs354 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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29%4.33mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

4.33 mgvs3.1 mg

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

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7.94%9.53μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

9.53 μgvs403 μg

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

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Minerals

Canned Mashed Sweet Potatovs Broccoli

12%119mg

Calcium

18.7%187mg

119 mgvs187 mg

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

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123%1.1mg

Copper

21.6%0.19mg

1.1 mgvs0.19 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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66%5.28mg

Iron

36.2%2.9mg

5.28 mgvs2.9 mg

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

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22.7%95mg

Magnesium

20%83.3mg

95 mgvs83.3 mg

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

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170%3.92mg

Manganese

36.2%0.83mg

3.92 mgvs0.83 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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29.5%206mg

Phosphorus

37.4%262mg

206 mgvs262 mg

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

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24.5%833mg

Potassium

37%1254mg

833 mgvs1254 mg

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

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5.77%3.18μg

Selenium

18%9.92μg

3.18 μgvs9.92 μg

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

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20%298mg

Sodium

8.73%131mg

298 mgvs131 mg

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

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7.58%0.83mg

Zinc

14.8%1.63mg

0.83 mgvs1.63 mg

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

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7.92%293g

Water

9.58%354g

293 gvs354 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 Canned Mashed Sweet Potato vs Broccoli:

Canned Mashed Sweet Potato has 14 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 5.7 times more Vitamin B9, 17.2 times more Vitamin C and 42.3 times more Vitamin K than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
Both Canned Mashed Sweet Potato as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

Canned Mashed Sweet Potato has 5.7 times more Copper, 1.8 times more Iron, 4.7 times more Manganese and 2.3 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Calcium, 1.3 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 2 times more Zinc than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Raw Broccoli have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Mashed Sweet Potato has 3 times more Energy, 3.5 times more Carbohydrate and 3.2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 4.8 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato as well as Raw Broccoli 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 PotatoBroccoliVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Canned Mashed Sweet PotatoVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: