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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Sweet Potato, Vacuum Pack

91%

1 lb ▼

Macro Nutrients

Broccolivs Canned Sweet Potato, Vacuum Pack

5.3%154kcal

Energy

14.2%413kcal

154 kcalvs413 kcal

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

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1.73%1.68g

Fat

0.94%0.91g

1.68 gvs0.91 g

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

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1.6%0.52g

Saturated Fat

0.58%0.19g

0.52 gvs0.19 g

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

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18%0.29g

Omega 3

3.7%0.059g

0.29 gvs0.059 g

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

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1.3%0.22g

Omega 6

1.9%0.32g

0.22 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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23%30g

Carbohydrate

73.7%96g

30 gvs96 g

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

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10.6%7.7g

Sugars

31.3%22.7g

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

7.7 gvs22.7 g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

21.5%8.16g

11.8 gvs8.16 g

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

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23%12.8g

Protein

13.4%7.5g

12.8 gvs7.5 g

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

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Vitamins

Broccolivs Canned Sweet Potato, Vacuum Pack

15.6%141μg

Vitamin A

201%1810μg

RAE, retinol activity equivalents

141 μgvs1810 μg

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

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27%0.32mg

Vitamin B1

14%0.17mg

Thiamine

0.32 mgvs0.17 mg

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

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41%0.53mg

Vitamin B2

20%0.26mg

Riboflavin

0.53 mgvs0.26 mg

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

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18%2.9mg

Vitamin B3

21%3.36mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs3.36 mg

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

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52%2.6mg

Vitamin B5

47.4%2.37mg

Pantothenic acid

2.6 mgvs2.37 mg

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

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61%0.79mg

Vitamin B6

66.3%0.86mg

Pyridoxine

0.79 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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71.4%286μg

Vitamin B9

19.3%77μg

Folates and Folic Acid

286 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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450%405mg

Vitamin C

133%120mg

Ascorbic acid

405 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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23.6%3.54mg

Vitamin E

30.2%4.54mg

Tocopherols and Tocotrienols

3.54 mgvs4.54 mg

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

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384%461μg

Vitamin K

8.3%9.98μg

Phytomenadione or phylloquinone

461 μgvs9.98 μg

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

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Minerals

Broccolivs Canned Sweet Potato, Vacuum Pack

21.3%213mg

Calcium

9.98%100mg

213 mgvs100 mg

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

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24.7%0.22mg

Copper

70%0.63mg

0.22 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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41.4%3.3mg

Iron

50.5%4.04mg

3.3 mgvs4.04 mg

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

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22.7%95mg

Magnesium

23.8%100mg

95 mgvs100 mg

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

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41.4%0.95mg

Manganese

89.7%2.06mg

0.95 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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42.8%299mg

Phosphorus

31.8%222mg

299 mgvs222 mg

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

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42%1433mg

Potassium

41.6%1415mg

1433 mgvs1415 mg

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

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20.6%11.3μg

Selenium

5.77%3.18μg

11.3 μgvs3.18 μg

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

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9.98%150mg

Sodium

16%240mg

150 mgvs240 mg

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

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17%1.86mg

Zinc

7.42%0.82mg

1.86 mgvs0.82 mg

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

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11%405g

Water

9.32%345g

405 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 Broccoli vs Canned Sweet Potato, Vacuum Pack:

Raw Broccoli has 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B9, 3.4 times more Vitamin C and 46.2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 12.9 times more Vitamin A and 1.3 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
Both Raw Broccoli 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 Broccoli vs Canned Sweet Potato, Vacuum Pack:

Raw Broccoli has 2.1 times more Calcium, 1.3 times more Phosphorus, 3.6 times more Selenium and 2.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.8 times more Copper, 2.2 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Canned Sweet Potato, Vacuum Pack have similar amounts of Iron, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 4.8 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.7 times more Energy, 3.2 times more Carbohydrate and 2.9 times more Sugars than Raw Broccoli.
Both Raw Broccoli 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:

BroccoliVS Boiled BroccoliCanned Sweet Potato, Vacuum PackVS Boiled BroccoliBroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: