Comparing Nutrients in 5 ounces Boiled BroccoliVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Canned Sweet Potato, Vacuum Pack

91%

5 oz ▼

Macro Nutrients

Boiled Broccolivs Canned Sweet Potato, Vacuum Pack

1.7%49.6kcal

Energy

4.45%129kcal

49.6 kcalvs129 kcal

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

Find Vegetables rich in Energy

0.6%0.58g

Fat

0.29%0.28g

0.58 gvs0.28 g

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

Find Vegetables rich in Fat

0.35%0.11g

Saturated Fat

0.18%0.058g

0.11 gvs0.058 g

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

Find Vegetables rich in Saturated Fat

10.5%0.17g

Omega 3

1.15%0.018g

0.17 gvs0.018 g

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

Find Vegetables rich in Omega 3

0.43%0.072g

Omega 6

0.59%0.1g

0.072 gvs0.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

7.83%10g

Carbohydrate

23%30g

10 gvs30 g

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

Find Vegetables rich in Carbohydrate

2.7%1.97g

Sugars

9.78%7.1g

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

1.97 gvs7.1 g

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

Find Vegetables rich in Sugars

1.45%1.05g

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]

1.05 gvsNA g

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

Find Vegetables rich in Fructose

%0.69g

Glucose

0.69 gvsNA g

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

Find Vegetables rich in Glucose

%0.11g

Sucrose

0.11 gvsNA g

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

Find Vegetables rich in Sucrose

12.3%4.68g

Fiber

6.7%2.55g

4.68 gvs2.55 g

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

Find Vegetables rich in Fiber

6.02%3.37g

Protein

4.18%2.34g

3.37 gvs2.34 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Canned Sweet Potato, Vacuum Pack

12%109μg

Vitamin A

63%566μg

RAE, retinol activity equivalents

109 μgvs566 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

7.44%0.089mg

Vitamin B1

4.37%0.052mg

Thiamine

0.089 mgvs0.052 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

13.4%0.17mg

Vitamin B2

6.2%0.081mg

Riboflavin

0.17 mgvs0.081 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

4.9%0.78mg

Vitamin B3

6.56%1.05mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs1.05 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

17.5%0.87mg

Vitamin B5

15%0.74mg

Pantothenic acid

0.87 mgvs0.74 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

22%0.28mg

Vitamin B6

20.7%0.27mg

Pyridoxine

0.28 mgvs0.27 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

7.5%2.25μg

Biotin

NA μgvs2.25 μg

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

Find Vegetables rich in Vitamin B7

38.3%153μg

Vitamin B9

6.02%24μg

Folates and Folic Acid

153 μgvs24 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

102%92mg

Vitamin C

41.6%37.4mg

Ascorbic acid

92 mgvs37.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

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

13.7%2.06mg

Vitamin E

9.45%1.4mg

Tocopherols and Tocotrienols

2.06 mgvs1.4 mg

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

Find Vegetables rich in Vitamin E

167%200μg

Vitamin K

2.6%3.1μg

Phytomenadione or phylloquinone

200 μgvs3.1 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Canned Sweet Potato, Vacuum Pack

5.67%56.7mg

Calcium

3.1%31mg

56.7 mgvs31 mg

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

Find Vegetables rich in Calcium

9.6%0.086mg

Copper

22%0.2mg

0.086 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

0.14%5.67μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

5.67 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

12%0.95mg

Iron

15.8%1.26mg

0.95 mgvs1.26 mg

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

Find Vegetables rich in Iron

7.1%29.8mg

Magnesium

7.42%31mg

29.8 mgvs31 mg

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

Find Vegetables rich in Magnesium

12%0.27mg

Manganese

28%0.64mg

0.27 mgvs0.64 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

13.6%95mg

Phosphorus

9.92%69.5mg

95 mgvs69.5 mg

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

Find Vegetables rich in Phosphorus

12.2%415mg

Potassium

13%442mg

415 mgvs442 mg

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

Find Vegetables rich in Potassium

4.12%2.27μg

Selenium

1.8%0.99μg

2.27 μgvs0.99 μg

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

Find Vegetables rich in Selenium

3.87%58mg

Sodium

5%75mg

58 mgvs75 mg

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

Find Vegetables rich in Sodium

5.8%0.64mg

Zinc

2.3%0.26mg

0.64 mgvs0.26 mg

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

Find Vegetables rich in Zinc

3.4%127g

Water

2.9%108g

127 gvs108 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Canned Sweet Potato, Vacuum Pack:

Boiled and Drained Broccoli has 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B9, 2.5 times more Vitamin C, 1.5 times more Vitamin E and 64.1 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 5.2 times more Vitamin A and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Canned Sweet Potato, Vacuum Pack:

Boiled and Drained Broccoli has 1.8 times more Calcium, 1.4 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.3 times more Copper, 1.3 times more Iron, 2.3 times more Manganese and 1.3 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Canned Sweet Potato, Vacuum Pack have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Broccoli has 9.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.6 times more Energy, 2.9 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCanned Sweet Potato, Vacuum PackVS Frozen Chopped BroccoliBoiled BroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

Comparing Nutrients in 5 ounces Boiled BroccoliVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: