Comparing Nutrients in 1 kilogram BroccoliVS Canned Mashed Sweet Potato

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Mashed Sweet Potato

90%

1 kg ▼

Macro Nutrients

Broccolivs Canned Mashed Sweet Potato

11.7%340kcal

Energy

35%1010kcal

340 kcalvs1010 kcal

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

Find Vegetables rich in Energy

3.8%3.7g

Fat

2.06%2g

3.7 gvs2 g

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

Find Vegetables rich in Fat

3.56%1.14g

Saturated Fat

1.3%0.41g

1.14 gvs0.41 g

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

Find Vegetables rich in Saturated Fat

39.4%0.63g

Omega 3

8.13%0.13g

0.63 gvs0.13 g

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

Find Vegetables rich in Omega 3

2.9%0.49g

Omega 6

4.18%0.71g

0.49 gvs0.71 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

51%66.4g

Carbohydrate

178%232g

66.4 gvs232 g

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

Find Vegetables rich in Carbohydrate

23.4%17g

Sugars

75%54.5g

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

17 gvs54.5 g

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

Find Vegetables rich in Sugars

9.38%6.8g

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]

6.8 gvsNA g

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

Find Vegetables rich in Fructose

%4.9g

Glucose

4.9 gvsNA g

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

Find Vegetables rich in Glucose

%1g

Sucrose

1 gvsNA g

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

Find Vegetables rich in Sucrose

68.4%26g

Fiber

44.7%17g

26 gvs17 g

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

Find Vegetables rich in Fiber

50.4%28g

Protein

35.4%20g

28 gvs20 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Canned Mashed Sweet Potato

34.4%310μg

Vitamin A

483%4350μg

RAE, retinol activity equivalents

310 μgvs4350 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

59%0.71mg

Vitamin B1

22.5%0.27mg

Thiamine

0.71 mgvs0.27 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

90%1.17mg

Vitamin B2

69.2%0.9mg

Riboflavin

1.17 mgvs0.9 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

40%6.4mg

Vitamin B3

59.7%9.55mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs9.55 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

115%5.73mg

Vitamin B5

102%5.12mg

Pantothenic acid

5.73 mgvs5.12 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

135%1.75mg

Vitamin B6

181%2.35mg

Pyridoxine

1.75 mgvs2.35 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

65.7%19.7μg

Biotin

NA μgvs19.7 μg

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

Find Vegetables rich in Vitamin B7

158%630μg

Vitamin B9

27.5%110μg

Folates and Folic Acid

630 μgvs110 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

991%892mg

Vitamin C

57.8%52mg

Ascorbic acid

892 mgvs52 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

52%7.8mg

Vitamin E

72.7%11mg

Tocopherols and Tocotrienols

7.8 mgvs11 mg

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

Find Vegetables rich in Vitamin E

847%1016μg

Vitamin K

20%24μg

Phytomenadione or phylloquinone

1016 μgvs24 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Canned Mashed Sweet Potato

47%470mg

Calcium

30%300mg

470 mgvs300 mg

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

Find Vegetables rich in Calcium

54.4%0.49mg

Copper

309%2.78mg

0.49 mgvs2.78 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

91%7.3mg

Iron

166%13.3mg

7.3 mgvs13.3 mg

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

Find Vegetables rich in Iron

50%210mg

Magnesium

57%240mg

210 mgvs240 mg

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

Find Vegetables rich in Magnesium

91%2.1mg

Manganese

430%9.9mg

2.1 mgvs9.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

94%660mg

Phosphorus

74.3%520mg

660 mgvs520 mg

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

Find Vegetables rich in Phosphorus

93%3160mg

Potassium

61.8%2100mg

3160 mgvs2100 mg

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

Find Vegetables rich in Potassium

45.5%25μg

Selenium

14.5%8μg

25 μgvs8 μg

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

Find Vegetables rich in Selenium

22%330mg

Sodium

50%750mg

330 mgvs750 mg

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

Find Vegetables rich in Sodium

37.3%4.1mg

Zinc

19%2.1mg

4.1 mgvs2.1 mg

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

Find Vegetables rich in Zinc

24%893g

Water

20%739g

893 gvs739 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Broccoli vs Canned Mashed Sweet Potato:

Raw Broccoli has 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.
While Canned Mashed Sweet Potato contains 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.
Both Raw Broccoli and Canned Mashed Sweet Potato have similar amounts of Vitamin B5 per 1 kg.
Both Raw Broccoli as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Canned Mashed Sweet Potato:

Raw Broccoli has 1.6 times more Calcium, 1.3 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium, 2 times more Zinc and 1.2 times more Water than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 5.7 times more Copper, 1.8 times more Iron, 4.7 times more Manganese and 2.3 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Canned Mashed Sweet Potato have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 4.8 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 3 times more Energy, 3.5 times more Carbohydrate and 3.2 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliCanned Mashed Sweet PotatoVS Boiled BroccoliBroccoliVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Frozen Sweet Potato

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Canned Mashed Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: