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Comparing Nutrients in 14 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Broccoli

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Broccoli
14.8%429kcal
Energy
4.65%135kcal
429 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.27g
Fat
1.5%1.47g
1.27 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.86%0.27g
Saturated Fat
1.4%0.45g
0.27 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.46%0.087g
Omega 3
15.6%0.25g
0.087 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.78%0.47g
Omega 6
1.14%0.19g
0.47 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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77.4%101g
Carbohydrate
20.3%26.4g
101 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
31.4%22.8g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.8 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g
Fiber
27%10.3g
12 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.07%5.1g
Protein
20%11g
5.1 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 Sweet Potato, Syrup Pack, Drained Solidsvs Broccoli
202%1818μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
1818 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.27%0.099mg
Vitamin B1
23.5%0.28mg
Thiamine
0.099 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.6%0.15mg
Vitamin B2
35.7%0.46mg
Riboflavin
0.15 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.43%1.35mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
1.35 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
1.6 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B6
53.4%0.69mg
Pyridoxine
0.25 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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7.94%31.8μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
31.8 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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47.6%43mg
Vitamin C
393%354mg
Ascorbic acid
43 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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30.4%4.56mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
4.56 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.6%10.3μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
10.3 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Broccoli
6.75%67.5mg
Calcium
18.7%187mg
67.5 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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

Find Vegetables rich in Copper
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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47%3.77mg
Iron
36.2%2.9mg
3.77 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.6mg
Magnesium
20%83.3mg
47.6 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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106%2.44mg
Manganese
36.2%0.83mg
2.44 mgvs0.83 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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14%99mg
Phosphorus
37.4%262mg
99 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.5%766mg
Potassium
37%1254mg
766 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
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 .

Find Vegetables rich in Selenium
10.3%155mg
Sodium
8.73%131mg
155 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
5.77%0.64mg
Zinc
14.8%1.63mg
0.64 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.77%288g
Water
9.58%354g
288 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 Sweet Potato, Syrup Pack, Drained Solids vs Broccoli:
Comparing minerals per 14 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato SauceBroccoliVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Boiled BroccoliBroccoliVS Boiled Broccoli
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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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