Comparing Nutrients in 500 calories Canned Mashed Sweet PotatoVS Broccoli

Weight per 500 calories

Canned Mashed Sweet Potato

495g

Broccoli

1471g

Canned Mashed Sweet Potato has 3 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.02%0.99g

Fat

5.6%5.44g

0.99 gvs5.44 g

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

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0.63%0.2g

Saturated Fat

5.24%1.68g

0.2 gvs1.68 g

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

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4.02%0.064g

Omega 3

58%0.93g

0.064 gvs0.93 g

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

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2.07%0.35g

Omega 6

4.24%0.72g

0.35 gvs0.72 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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88.3%115g

Carbohydrate

75%98g

115 gvs98 g

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

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37.2%27g

Sugars

34.5%25g

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

27 gvs25 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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22%8.4g

Fiber

101%38.2g

8.4 gvs38.2 g

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

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17.5%9.8g

Protein

74%41.5g

9.8 gvs41.5 g

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

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Vitamins

Canned Mashed Sweet Potatovs Broccoli

239%2153μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

2153 μgvs456 μg

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

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11%0.13mg

Vitamin B1

87%1.04mg

Thiamine

0.13 mgvs1.04 mg

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

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34.3%0.45mg

Vitamin B2

132%1.72mg

Riboflavin

0.45 mgvs1.72 mg

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

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29.5%4.73mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

4.73 mgvs9.4 mg

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

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50.7%2.53mg

Vitamin B5

169%8.43mg

Pantothenic acid

2.53 mgvs8.43 mg

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

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89.5%1.16mg

Vitamin B6

198%2.57mg

Pyridoxine

1.16 mgvs2.57 mg

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

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32.5%9.75μg

Vitamin B7

Biotin

9.75 μgvsNA μg

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

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13.6%54.5μg

Vitamin B9

232%926μg

Folates and Folic Acid

54.5 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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28.6%25.7mg

Vitamin C

1458%1312mg

Ascorbic acid

25.7 mgvs1312 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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36%5.4mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

5.4 mgvs11.5 mg

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

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9.9%12μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

12 μgvs1494 μg

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

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Minerals

Canned Mashed Sweet Potatovs Broccoli

15%149mg

Calcium

69%691mg

149 mgvs691 mg

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

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153%1.38mg

Copper

80%0.72mg

1.38 mgvs0.72 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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82.3%6.6mg

Iron

134%10.7mg

6.6 mgvs10.7 mg

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

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28.3%119mg

Magnesium

73.5%309mg

119 mgvs309 mg

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

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213%4.9mg

Manganese

134%3.1mg

4.9 mgvs3.1 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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36.8%257mg

Phosphorus

139%971mg

257 mgvs971 mg

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

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30.6%1040mg

Potassium

137%4647mg

1040 mgvs4647 mg

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

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7.2%3.96μg

Selenium

67%36.8μg

3.96 μgvs36.8 μg

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

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24.8%371mg

Sodium

32.4%485mg

371 mgvs485 mg

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

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9.45%1.04mg

Zinc

55%6.03mg

1.04 mgvs6.03 mg

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

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9.9%366g

Water

35.5%1313g

366 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Canned Mashed Sweet Potato vs Broccoli:

Canned Mashed Sweet Potato has 4.7 times more Vitamin A than Raw Broccoli.
While Raw Broccoli contains 7.8 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 17 times more Vitamin B9, 51 times more Vitamin C, 2.1 times more Vitamin E and 125.8 times more Vitamin K than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Mashed Sweet Potato vs Broccoli:

Canned Mashed Sweet Potato has 1.9 times more Copper and 1.6 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 4.7 times more Calcium, 1.6 times more Iron, 2.6 times more Magnesium, 3.8 times more Phosphorus, 4.5 times more Potassium, 9.3 times more Selenium, 1.3 times more Sodium, 5.8 times more Zinc and 3.6 times more Water than Canned Mashed Sweet Potato.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli contains 5.5 times more Fat, 8.3 times more Saturated Fat, 14.4 times more Omega 3, 4.5 times more Fiber and 4.2 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Canned Mashed Sweet Potato as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Mashed Sweet PotatoVS Frozen Sweet PotatoBroccoliVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Canned Mashed Sweet PotatoVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: