Comparing Nutrients in 1 pound 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 lb ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

4.07%118kcal

Energy

14.2%413kcal

118 kcalvs413 kcal

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

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1.36%1.3g

Fat

0.94%0.91g

1.3 gvs0.91 g

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

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0.62%0.2g

Saturated Fat

0.58%0.19g

0.2 gvs0.19 g

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

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29.8%0.48g

Omega 3

3.7%0.059g

0.48 gvs0.059 g

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

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0.83%0.14g

Omega 6

1.9%0.32g

0.14 gvs0.32 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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16.7%21.7g

Carbohydrate

73.7%96g

21.7 gvs96 g

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

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8.45%6.12g

Sugars

31.3%22.7g

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

6.12 gvs22.7 g

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

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5.2%3.76g

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]

3.76 gvsNA g

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

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%3.4g

Glucose

3.4 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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36%13.6g

Fiber

21.5%8.16g

13.6 gvs8.16 g

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

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22.8%12.7g

Protein

13.4%7.5g

12.7 gvs7.5 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

26.2%236μg

Vitamin A

201%1810μg

RAE, retinol activity equivalents

236 μgvs1810 μg

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

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20%0.24mg

Vitamin B1

14%0.17mg

Thiamine

0.24 mgvs0.17 mg

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

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33.5%0.44mg

Vitamin B2

20%0.26mg

Riboflavin

0.44 mgvs0.26 mg

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

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13.3%2.13mg

Vitamin B3

21%3.36mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs3.36 mg

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

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25.3%1.27mg

Vitamin B5

47.4%2.37mg

Pantothenic acid

1.27 mgvs2.37 mg

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

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45.4%0.59mg

Vitamin B6

66.3%0.86mg

Pyridoxine

0.59 mgvs0.86 mg

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

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Vitamin B7

24%7.2μg

Biotin

NA μgvs7.2 μg

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

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76%304μg

Vitamin B9

19.3%77μg

Folates and Folic Acid

304 μgvs77 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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284%256mg

Vitamin C

133%120mg

Ascorbic acid

256 mgvs120 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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37%5.53mg

Vitamin E

30.2%4.54mg

Tocopherols and Tocotrienols

5.53 mgvs4.54 mg

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

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307%368μg

Vitamin K

8.3%9.98μg

Phytomenadione or phylloquinone

368 μgvs9.98 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

25.4%254mg

Calcium

9.98%100mg

254 mgvs100 mg

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

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19%0.17mg

Copper

70%0.63mg

0.17 mgvs0.63 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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46%3.67mg

Iron

50.5%4.04mg

3.67 mgvs4.04 mg

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

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19.4%81.6mg

Magnesium

23.8%100mg

81.6 mgvs100 mg

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

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58%1.33mg

Manganese

89.7%2.06mg

1.33 mgvs2.06 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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32.4%227mg

Phosphorus

31.8%222mg

227 mgvs222 mg

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

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28.3%962mg

Potassium

41.6%1415mg

962 mgvs1415 mg

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

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23%12.7μg

Selenium

5.77%3.18μg

12.7 μgvs3.18 μg

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

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7.26%109mg

Sodium

16%240mg

109 mgvs240 mg

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

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19.8%2.18mg

Zinc

7.42%0.82mg

2.18 mgvs0.82 mg

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

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11.2%415g

Water

9.32%345g

415 gvs345 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

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

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: