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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Canned Sweet Potato, Vacuum Pack

91%

1 kg ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

8.97%260kcal

Energy

31.4%910kcal

260 kcalvs910 kcal

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

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3%2.9g

Fat

2.06%2g

2.9 gvs2 g

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

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1.38%0.44g

Saturated Fat

1.3%0.41g

0.44 gvs0.41 g

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

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65.6%1.05g

Omega 3

8.13%0.13g

1.05 gvs0.13 g

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

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1.82%0.31g

Omega 6

4.18%0.71g

0.31 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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36.8%47.8g

Carbohydrate

162%211g

47.8 gvs211 g

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

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18.6%13.5g

Sugars

69%50g

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

13.5 gvs50 g

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

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11.4%8.3g

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]

8.3 gvsNA g

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

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%7.5g

Glucose

7.5 gvsNA g

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

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Sucrose

NA gvsNA g

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

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79%30g

Fiber

47.4%18g

30 gvs18 g

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

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50%28g

Protein

29.5%16.5g

28 gvs16.5 g

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

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Vitamins

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

57.8%520μg

Vitamin A

443%3990μg

RAE, retinol activity equivalents

520 μgvs3990 μg

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

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44%0.53mg

Vitamin B1

31%0.37mg

Thiamine

0.53 mgvs0.37 mg

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

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74%0.96mg

Vitamin B2

44%0.57mg

Riboflavin

0.96 mgvs0.57 mg

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

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29.4%4.7mg

Vitamin B3

46.3%7.4mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs7.4 mg

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

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56%2.8mg

Vitamin B5

105%5.23mg

Pantothenic acid

2.8 mgvs5.23 mg

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

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100%1.3mg

Vitamin B6

146%1.9mg

Pyridoxine

1.3 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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168%670μg

Vitamin B9

42.5%170μg

Folates and Folic Acid

670 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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627%564mg

Vitamin C

293%264mg

Ascorbic acid

564 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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81.3%12mg

Vitamin E

66.7%10mg

Tocopherols and Tocotrienols

12 mgvs10 mg

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

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676%811μg

Vitamin K

18.3%22μg

Phytomenadione or phylloquinone

811 μgvs22 μg

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

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Minerals

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

56%560mg

Calcium

22%220mg

560 mgvs220 mg

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

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42.2%0.38mg

Copper

154%1.4mg

0.38 mgvs1.4 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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101%8.1mg

Iron

111%8.9mg

8.1 mgvs8.9 mg

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

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43%180mg

Magnesium

52.4%220mg

180 mgvs220 mg

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

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128%2.94mg

Manganese

198%4.55mg

2.94 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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71.4%500mg

Phosphorus

70%490mg

500 mgvs490 mg

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

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62.4%2120mg

Potassium

92%3120mg

2120 mgvs3120 mg

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

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51%28μg

Selenium

12.7%7μg

28 μgvs7 μg

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

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16%240mg

Sodium

35.3%530mg

240 mgvs530 mg

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

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43.6%4.8mg

Zinc

16.4%1.8mg

4.8 mgvs1.8 mg

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

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24.7%915g

Water

20.5%760g

915 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 Frozen Chopped Broccoli vs Canned Sweet Potato, Vacuum Pack:

Frozen Chopped Broccoli, Unprepared has 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B9, 2.1 times more Vitamin C, 1.2 times more Vitamin E and 36.9 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 7.7 times more Vitamin A, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Canned Sweet Potato, Vacuum Pack:

Frozen Chopped Broccoli, Unprepared has 2.5 times more Calcium, 4 times more Selenium, 2.7 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 3.7 times more Copper, 1.5 times more Manganese, 1.5 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Vacuum Pack have similar amounts of Iron, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Frozen Chopped Broccoli, Unprepared has 8.1 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 3.5 times more Energy, 4.4 times more Carbohydrate and 3.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared 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:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCanned Sweet Potato, Vacuum PackVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: