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Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled Broccoli

Weight per 300 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids
337g
Boiled Broccoli
857g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.5 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids
4%
2%
94%
Boiled Broccoli
23%
9%
68%
300 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Broccoli
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.7%0.67g
Fat
3.62%3.5g
0.67 gvs3.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.43%0.14g
Saturated Fat
2.1%0.68g
0.14 gvs0.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
2.74%0.044g
Omega 3
63.8%1g
0.044 gvs1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g
Omega 6
2.57%0.44g
0.24 gvs0.44 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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54.3%70.6g
Carbohydrate
47.3%61.5g
70.6 gvs61.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
71.6%52g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
52 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
8.75%6.34g
≤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 gvs6.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%4.2g
NA gvs4.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.43g
Fiber
74.4%28.3g
8.43 gvs28.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.9%3.3g
Protein
36.4%20.4g
3.3 gvs20.4 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, Solids And Liquidsvs Boiled Broccoli
141%1271μg
Vitamin A
73.3%660μg
RAE, retinol activity equivalents
1271 μgvs660 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.74%0.081mg
Vitamin B1
45%0.54mg
Thiamine
0.081 mgvs0.54 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
81%1.05mg
Riboflavin
0.16 mgvs1.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.6%1.54mg
Vitamin B3
29.6%4.74mg
Niacin, nicotinic acid, niacinamide
1.54 mgvs4.74 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
22.2%1.1mg
Vitamin B5
106%5.3mg
Pantothenic acid
1.1 mgvs5.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.2%0.17mg
Vitamin B6
132%1.7mg
Pyridoxine
0.17 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
4.5%1.35μg
Vitamin B7
NA
Biotin
1.35 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
5.9%23.6μg
Vitamin B9
231%926μg
Folates and Folic Acid
23.6 μgvs926 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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39.3%35.4mg
Vitamin C
618%556mg
Ascorbic acid
35.4 mgvs556 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
21%3.17mg
Vitamin E
83%12.4mg
Tocopherols and Tocotrienols
3.17 mgvs12.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.9%7.08μg
Vitamin K
1008%1209μg
Phytomenadione or phylloquinone
7.08 μgvs1209 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Broccoli
5.06%50.6mg
Calcium
34.3%343mg
50.6 mgvs343 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
46.4%0.42mg
Copper
58%0.52mg
0.42 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.86%34.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs34.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
33.7%2.7mg
Iron
71.8%5.74mg
2.7 mgvs5.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
10.4%44mg
Magnesium
43%180mg
44 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
74.3%1.7mg
Manganese
72.3%1.66mg
1.7 mgvs1.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
13%91mg
Phosphorus
82%574mg
91 mgvs574 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
18.3%624mg
Potassium
74%2511mg
624 mgvs2511 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.3%2.36μg
Selenium
25%13.7μg
2.36 μgvs13.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.5%98mg
Sodium
23.4%351mg
98 mgvs351 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
5.82%0.64mg
Zinc
35%3.86mg
0.64 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
7.05%261g
Water
20.7%765g
261 gvs765 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Boiled Broccoli:
Comparing minerals per 300 calories for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Boiled Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsBoiled BroccoliVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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