Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Canned Sweet Potato, Vacuum Pack

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Canned Sweet Potato, Vacuum Pack

330g

Canned Sweet Potato, Vacuum Pack has 3.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Canned Sweet Potato, Vacuum Pack

91%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.45%3.35g

Fat

0.68%0.66g

3.35 gvs0.66 g

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

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1.6%0.51g

Saturated Fat

0.42%0.14g

0.51 gvs0.14 g

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

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75.7%1.2g

Omega 3

2.68%0.043g

1.2 gvs0.043 g

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

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2.1%0.36g

Omega 6

1.38%0.23g

0.36 gvs0.23 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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42.4%55g

Carbohydrate

53.6%69.6g

55 gvs69.6 g

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

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21.5%15.6g

Sugars

22.7%16.5g

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

15.6 gvs16.5 g

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

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13.2%9.58g

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]

9.58 gvsNA g

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

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%8.65g

Glucose

8.65 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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91%34.6g

Fiber

15.6%5.93g

34.6 gvs5.93 g

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

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58%32.4g

Protein

9.7%5.44g

32.4 gvs5.44 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

66.7%600μg

Vitamin A

146%1315μg

RAE, retinol activity equivalents

600 μgvs1315 μg

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

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51%0.61mg

Vitamin B1

10%0.12mg

Thiamine

0.61 mgvs0.12 mg

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

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85.2%1.1mg

Vitamin B2

14.5%0.19mg

Riboflavin

1.1 mgvs0.19 mg

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

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34%5.42mg

Vitamin B3

15.3%2.44mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs2.44 mg

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

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64.4%3.2mg

Vitamin B5

34.5%1.72mg

Pantothenic acid

3.2 mgvs1.72 mg

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

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115%1.5mg

Vitamin B6

48%0.63mg

Pyridoxine

1.5 mgvs0.63 mg

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

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Vitamin B7

17.5%5.24μg

Biotin

NA μgvs5.24 μg

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

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193%773μg

Vitamin B9

14%56μg

Folates and Folic Acid

773 μgvs56 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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723%651mg

Vitamin C

97%87mg

Ascorbic acid

651 mgvs87 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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94%14mg

Vitamin E

22%3.3mg

Tocopherols and Tocotrienols

14 mgvs3.3 mg

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

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780%936μg

Vitamin K

6.04%7.25μg

Phytomenadione or phylloquinone

936 μgvs7.25 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

64.6%646mg

Calcium

7.25%72.5mg

646 mgvs72.5 mg

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

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48.7%0.44mg

Copper

51%0.46mg

0.44 mgvs0.46 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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117%9.35mg

Iron

36.7%2.93mg

9.35 mgvs2.93 mg

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

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49.5%208mg

Magnesium

17.3%72.5mg

208 mgvs72.5 mg

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

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147%3.4mg

Manganese

65.2%1.5mg

3.4 mgvs1.5 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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82.4%577mg

Phosphorus

23%162mg

577 mgvs162 mg

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

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72%2446mg

Potassium

30.3%1029mg

2446 mgvs1029 mg

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

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58.7%32.3μg

Selenium

4.2%2.3μg

32.3 μgvs2.3 μg

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

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18.5%277mg

Sodium

11.6%175mg

277 mgvs175 mg

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

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50.3%5.54mg

Zinc

5.4%0.59mg

5.54 mgvs0.59 mg

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

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28.5%1055g

Water

6.77%251g

1055 gvs251 g

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

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Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Canned Sweet Potato, Vacuum Pack:

Frozen Chopped Broccoli, Unprepared has 5 times more Vitamin B1, 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6, 13.8 times more Vitamin B9, 7.5 times more Vitamin C, 4.3 times more Vitamin E and 129 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.2 times more Vitamin A 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 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Canned Sweet Potato, Vacuum Pack:

Frozen Chopped Broccoli, Unprepared has 8.9 times more Calcium, 3.2 times more Iron, 2.9 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 14 times more Selenium, 1.6 times more Sodium, 9.3 times more Zinc and 4.2 times more Water than Canned Sweet Potato, Vacuum Pack.
Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Vacuum Pack have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 5.1 times more Fat, 28.3 times more Omega 3, 5.8 times more Fiber and 6 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy and Sugars per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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 300 calories Frozen Chopped BroccoliVS Canned Sweet Potato, Vacuum Pack

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: