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Comparing Nutrients in 500 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled Broccoli

Weight per 500 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids
562g
Boiled Broccoli
1429g

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 500 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%
500 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled 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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1.16%1.12g
Fat
6.04%5.86g
1.12 gvs5.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g
Saturated Fat
3.53%1.13g
0.23 gvs1.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.56%0.073g
Omega 3
106%1.7g
0.073 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.35%0.4g
Omega 6
4.3%0.73g
0.4 gvs0.73 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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90%118g
Carbohydrate
79%103g
118 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
119%86.5g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
86.5 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
14.6%10.6g
≤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 gvs10.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7g
NA gvs7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.14g
NA gvs1.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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37%14g
Fiber
124%47g
14 gvs47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.83%5.5g
Protein
60.7%34g
5.5 gvs34 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
235%2118μg
Vitamin A
122%1100μg
RAE, retinol activity equivalents
2118 μgvs1100 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.2%0.13mg
Vitamin B1
75%0.9mg
Thiamine
0.13 mgvs0.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
135%1.76mg
Riboflavin
0.26 mgvs1.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.56mg
Vitamin B3
49.4%7.9mg
Niacin, nicotinic acid, niacinamide
2.56 mgvs7.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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37%1.85mg
Vitamin B5
176%8.8mg
Pantothenic acid
1.85 mgvs8.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B6
220%2.86mg
Pyridoxine
0.29 mgvs2.86 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.5%2.25μg
Vitamin B7
NA
Biotin
2.25 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.83%39.3μg
Vitamin B9
386%1543μg
Folates and Folic Acid
39.3 μgvs1543 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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65.5%59mg
Vitamin C
1030%927mg
Ascorbic acid
59 mgvs927 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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35.2%5.3mg
Vitamin E
138%20.7mg
Tocopherols and Tocotrienols
5.3 mgvs20.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.83%11.8μg
Vitamin K
1680%2016μg
Phytomenadione or phylloquinone
11.8 μgvs2016 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
8.43%84.3mg
Calcium
57%571mg
84.3 mgvs571 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77.4%0.7mg
Copper
97%0.87mg
0.7 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
1.43%57μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs57 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56%4.5mg
Iron
120%9.57mg
4.5 mgvs9.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.4%73mg
Magnesium
71.4%300mg
73 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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124%2.85mg
Manganese
120%2.77mg
2.85 mgvs2.77 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 .

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21.7%152mg
Phosphorus
137%957mg
152 mgvs957 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.6%1039mg
Potassium
123%4186mg
1039 mgvs4186 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.15%3.93μg
Selenium
41.6%23μg
3.93 μgvs23 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%163mg
Sodium
39%586mg
163 mgvs586 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
9.7%1.07mg
Zinc
58.4%6.43mg
1.07 mgvs6.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.8%435g
Water
34.5%1275g
435 gvs1275 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 Sweet Potato, Syrup Pack, Solids And Liquids vs Boiled Broccoli:
Comparing minerals per 500 calories for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Boiled Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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