Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Drained SolidsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Frozen Chopped Broccoli

34%

58%

1 kg ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Frozen Chopped Broccoli

37.2%1080kcal

Energy

8.97%260kcal

1080 kcalvs260 kcal

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

Find Vegetables rich in Energy

3.3%3.2g

Fat

3%2.9g

3.2 gvs2.9 g

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

Find Vegetables rich in Fat

2.16%0.69g

Saturated Fat

1.38%0.44g

0.69 gvs0.44 g

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

Find Vegetables rich in Saturated Fat

13.8%0.22g

Omega 3

65.6%1.05g

0.22 gvs1.05 g

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

Find Vegetables rich in Omega 3

7%1.2g

Omega 6

1.82%0.31g

1.2 gvs0.31 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

195%254g

Carbohydrate

36.8%47.8g

254 gvs47.8 g

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

Find Vegetables rich in Carbohydrate

79%57.4g

Sugars

18.6%13.5g

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

57.4 gvs13.5 g

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

Find Vegetables rich in Sugars

Fructose

11.4%8.3g

≤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 gvs8.3 g

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

Find Vegetables rich in Fructose

Glucose

%7.5g

NA gvs7.5 g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

79%30g

Fiber

79%30g

30 gvs30 g

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

Find Vegetables rich in Fiber

23%13g

Protein

50%28g

13 gvs28 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 Frozen Chopped Broccoli

509%4580μg

Vitamin A

57.8%520μg

RAE, retinol activity equivalents

4580 μgvs520 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

44%0.53mg

Thiamine

0.25 mgvs0.53 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

29.2%0.38mg

Vitamin B2

74%0.96mg

Riboflavin

0.38 mgvs0.96 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

21.3%3.4mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs4.7 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

80.4%4mg

Vitamin B5

56%2.8mg

Pantothenic acid

4 mgvs2.8 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

47.7%0.62mg

Vitamin B6

100%1.3mg

Pyridoxine

0.62 mgvs1.3 mg

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

Find Vegetables rich in Vitamin B6

17.3%5.2μg

Vitamin B7

Biotin

5.2 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

20%80μg

Vitamin B9

168%670μg

Folates and Folic Acid

80 μgvs670 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

120%108mg

Vitamin C

627%564mg

Ascorbic acid

108 mgvs564 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

76.7%11.5mg

Vitamin E

81.3%12mg

Tocopherols and Tocotrienols

11.5 mgvs12 mg

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

Find Vegetables rich in Vitamin E

21.7%26μg

Vitamin K

676%811μg

Phytomenadione or phylloquinone

26 μgvs811 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Frozen Chopped Broccoli

17%170mg

Calcium

56%560mg

170 mgvs560 mg

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

Find Vegetables rich in Calcium

186%1.67mg

Copper

42.2%0.38mg

1.67 mgvs0.38 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

119%9.5mg

Iron

101%8.1mg

9.5 mgvs8.1 mg

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

Find Vegetables rich in Iron

28.6%120mg

Magnesium

43%180mg

120 mgvs180 mg

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

Find Vegetables rich in Magnesium

267%6.15mg

Manganese

128%2.94mg

6.15 mgvs2.94 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

35.7%250mg

Phosphorus

71.4%500mg

250 mgvs500 mg

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

Find Vegetables rich in Phosphorus

56.8%1930mg

Potassium

62.4%2120mg

1930 mgvs2120 mg

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

Find Vegetables rich in Potassium

14.5%8μg

Selenium

51%28μg

8 μgvs28 μg

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

Find Vegetables rich in Selenium

26%390mg

Sodium

16%240mg

390 mgvs240 mg

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

Find Vegetables rich in Sodium

14.5%1.6mg

Zinc

43.6%4.8mg

1.6 mgvs4.8 mg

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

Find Vegetables rich in Zinc

19.6%725g

Water

24.7%915g

725 gvs915 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 Canned Sweet Potato, Syrup Pack, Drained Solids vs Frozen Chopped Broccoli:

Canned Sweet Potato, Syrup Pack, Drained Solids have 8.8 times more Vitamin A and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, 8.4 times more Vitamin B9, 5.2 times more Vitamin C and 31.2 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 kg.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Canned Sweet Potato, Syrup Pack, Drained Solids have 4.4 times more Copper, 2.1 times more Manganese and 1.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Calcium, 1.5 times more Magnesium, 2 times more Phosphorus, 3.5 times more Selenium, 3 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Sweet Potato, Syrup Pack, Drained Solids have 4.2 times more Energy, 5.3 times more Carbohydrate and 4.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4.8 times more Omega 3 and 2.2 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato SauceFrozen Chopped BroccoliVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Drained SolidsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: