Comparing Nutrients in 1 kilogram Boiled BroccoliVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids

12%350kcal

Energy

37.2%1080kcal

350 kcalvs1080 kcal

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

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4.23%4.1g

Fat

3.3%3.2g

4.1 gvs3.2 g

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

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2.47%0.79g

Saturated Fat

2.16%0.69g

0.79 gvs0.69 g

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

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74.4%1.2g

Omega 3

13.8%0.22g

1.2 gvs0.22 g

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

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3%0.51g

Omega 6

7%1.2g

0.51 gvs1.2 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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55.2%71.8g

Carbohydrate

195%254g

71.8 gvs254 g

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

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19%14g

Sugars

79%57.4g

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

14 gvs57.4 g

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

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10.2%7.4g

Fructose

≤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]

7.4 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%0.8g

Sucrose

0.8 gvsNA g

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

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87%33g

Fiber

79%30g

33 gvs30 g

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

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42.5%24g

Protein

23%13g

24 gvs13 g

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

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Vitamins

Boiled Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids

85.6%770μg

Vitamin A

509%4580μg

RAE, retinol activity equivalents

770 μgvs4580 μg

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

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52.5%0.63mg

Vitamin B1

21%0.25mg

Thiamine

0.63 mgvs0.25 mg

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

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95%1.23mg

Vitamin B2

29.2%0.38mg

Riboflavin

1.23 mgvs0.38 mg

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

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34.6%5.53mg

Vitamin B3

21.3%3.4mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs3.4 mg

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

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123%6.16mg

Vitamin B5

80.4%4mg

Pantothenic acid

6.16 mgvs4 mg

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

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154%2mg

Vitamin B6

47.7%0.62mg

Pyridoxine

2 mgvs0.62 mg

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

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Vitamin B7

17.3%5.2μg

Biotin

NA μgvs5.2 μg

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

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270%1080μg

Vitamin B9

20%80μg

Folates and Folic Acid

1080 μgvs80 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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721%649mg

Vitamin C

120%108mg

Ascorbic acid

649 mgvs108 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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97%14.5mg

Vitamin E

76.7%11.5mg

Tocopherols and Tocotrienols

14.5 mgvs11.5 mg

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

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1176%1411μg

Vitamin K

21.7%26μg

Phytomenadione or phylloquinone

1411 μgvs26 μg

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

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Minerals

Boiled Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids

40%400mg

Calcium

17%170mg

400 mgvs170 mg

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

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67.8%0.61mg

Copper

186%1.67mg

0.61 mgvs1.67 mg

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

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1%40μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

40 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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83.8%6.7mg

Iron

119%9.5mg

6.7 mgvs9.5 mg

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

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50%210mg

Magnesium

28.6%120mg

210 mgvs120 mg

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

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84.3%1.94mg

Manganese

267%6.15mg

1.94 mgvs6.15 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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96%670mg

Phosphorus

35.7%250mg

670 mgvs250 mg

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

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86%2930mg

Potassium

56.8%1930mg

2930 mgvs1930 mg

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

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29%16μg

Selenium

14.5%8μg

16 μgvs8 μg

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

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27.3%410mg

Sodium

26%390mg

410 mgvs390 mg

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

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41%4.5mg

Zinc

14.5%1.6mg

4.5 mgvs1.6 mg

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

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24%893g

Water

19.6%725g

893 gvs725 g

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

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Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Boiled and Drained Broccoli has 2.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, 13.5 times more Vitamin B9, 6 times more Vitamin C, 1.3 times more Vitamin E and 54.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 5.9 times more Vitamin A than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Boiled and Drained Broccoli has 2.4 times more Calcium, 1.8 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium, 2.8 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.7 times more Copper, 1.4 times more Iron and 3.2 times more Manganese than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Broccoli has 5.4 times more Omega 3 and 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 3.1 times more Energy, 3.5 times more Carbohydrate and 4.1 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Fiber per 1 kg.
Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliCanned Sweet Potato, Syrup Pack, Drained SolidsVS Frozen Chopped BroccoliBoiled BroccoliVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: