Comparing Nutrients in 1 kilogram Boiled BroccoliVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Canned Sweet Potato, Vacuum Pack

91%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Canned Sweet Potato, Vacuum Pack

12%350kcal

Energy

31.4%910kcal

350 kcalvs910 kcal

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

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4.23%4.1g

Fat

2.06%2g

4.1 gvs2 g

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

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2.47%0.79g

Saturated Fat

1.3%0.41g

0.79 gvs0.41 g

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

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74.4%1.2g

Omega 3

8.13%0.13g

1.2 gvs0.13 g

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

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3%0.51g

Omega 6

4.18%0.71g

0.51 gvs0.71 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

162%211g

71.8 gvs211 g

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

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19%14g

Sugars

69%50g

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

14 gvs50 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

47.4%18g

33 gvs18 g

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

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42.5%24g

Protein

29.5%16.5g

24 gvs16.5 g

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

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Vitamins

Boiled Broccolivs Canned Sweet Potato, Vacuum Pack

85.6%770μg

Vitamin A

443%3990μg

RAE, retinol activity equivalents

770 μgvs3990 μg

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

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52.5%0.63mg

Vitamin B1

31%0.37mg

Thiamine

0.63 mgvs0.37 mg

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

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95%1.23mg

Vitamin B2

44%0.57mg

Riboflavin

1.23 mgvs0.57 mg

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

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34.6%5.53mg

Vitamin B3

46.3%7.4mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs7.4 mg

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

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123%6.16mg

Vitamin B5

105%5.23mg

Pantothenic acid

6.16 mgvs5.23 mg

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

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154%2mg

Vitamin B6

146%1.9mg

Pyridoxine

2 mgvs1.9 mg

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

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Vitamin B7

53%16μg

Biotin

NA μgvs16 μg

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

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270%1080μg

Vitamin B9

42.5%170μg

Folates and Folic Acid

1080 μgvs170 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

293%264mg

Ascorbic acid

649 mgvs264 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

66.7%10mg

Tocopherols and Tocotrienols

14.5 mgvs10 mg

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

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1176%1411μg

Vitamin K

18.3%22μg

Phytomenadione or phylloquinone

1411 μgvs22 μg

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

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Minerals

Boiled Broccolivs Canned Sweet Potato, Vacuum Pack

40%400mg

Calcium

22%220mg

400 mgvs220 mg

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

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67.8%0.61mg

Copper

154%1.4mg

0.61 mgvs1.4 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

111%8.9mg

6.7 mgvs8.9 mg

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

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50%210mg

Magnesium

52.4%220mg

210 mgvs220 mg

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

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84.3%1.94mg

Manganese

198%4.55mg

1.94 mgvs4.55 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

70%490mg

670 mgvs490 mg

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

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86%2930mg

Potassium

92%3120mg

2930 mgvs3120 mg

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

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29%16μg

Selenium

12.7%7μg

16 μgvs7 μg

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

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27.3%410mg

Sodium

35.3%530mg

410 mgvs530 mg

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

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41%4.5mg

Zinc

16.4%1.8mg

4.5 mgvs1.8 mg

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

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24%893g

Water

20.5%760g

893 gvs760 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, Vacuum Pack:

Boiled and Drained Broccoli has 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B9, 2.5 times more Vitamin C, 1.5 times more Vitamin E and 64.1 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 5.2 times more Vitamin A and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Canned Sweet Potato, Vacuum Pack:

Boiled and Drained Broccoli has 1.8 times more Calcium, 1.4 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.3 times more Copper, 1.3 times more Iron, 2.3 times more Manganese and 1.3 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Sweet Potato, Vacuum Pack have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Broccoli has 9.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.6 times more Energy, 2.9 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Vacuum Pack 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, Vacuum PackVS Frozen Chopped BroccoliBoiled BroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: