Comparing Nutrients in 5 ounces Frozen Chopped BroccoliVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

5 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids

1.27%37kcal

Energy

5.28%153kcal

37 kcalvs153 kcal

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

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0.42%0.41g

Fat

0.47%0.45g

0.41 gvs0.45 g

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

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0.19%0.062g

Saturated Fat

0.31%0.098g

0.062 gvs0.098 g

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

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9.3%0.15g

Omega 3

1.95%0.031g

0.15 gvs0.031 g

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

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0.26%0.044g

Omega 6

0.99%0.17g

0.044 gvs0.17 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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5.2%6.78g

Carbohydrate

27.7%36g

6.78 gvs36 g

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

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2.64%1.9g

Sugars

11.2%8.14g

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

1.9 gvs8.14 g

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

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1.62%1.18g

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]

1.18 gvsNA g

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

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%1.06g

Glucose

1.06 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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11%4.25g

Fiber

11%4.25g

4.25 gvs4.25 g

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

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7.1%4g

Protein

3.24%1.8g

4 gvs1.8 g

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

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Vitamins

Frozen Chopped Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids

8.2%73.7μg

Vitamin A

72%649μg

RAE, retinol activity equivalents

73.7 μgvs649 μg

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

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6.26%0.075mg

Vitamin B1

2.95%0.035mg

Thiamine

0.075 mgvs0.035 mg

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

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10.5%0.14mg

Vitamin B2

4.14%0.054mg

Riboflavin

0.14 mgvs0.054 mg

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

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4.16%0.67mg

Vitamin B3

3%0.48mg

Niacin, nicotinic acid, niacinamide

0.67 mgvs0.48 mg

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

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7.9%0.4mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

0.4 mgvs0.57 mg

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

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14%0.18mg

Vitamin B6

6.76%0.088mg

Pyridoxine

0.18 mgvs0.088 mg

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

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Vitamin B7

2.46%0.74μg

Biotin

NA μgvs0.74 μg

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

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23.7%95μg

Vitamin B9

2.83%11.3μg

Folates and Folic Acid

95 μgvs11.3 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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89%80mg

Vitamin C

17%15.3mg

Ascorbic acid

80 mgvs15.3 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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11.5%1.73mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

1.73 mgvs1.63 mg

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

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96%115μg

Vitamin K

3.07%3.7μg

Phytomenadione or phylloquinone

115 μgvs3.7 μg

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

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Minerals

Frozen Chopped Broccolivs Canned Sweet Potato, Syrup Pack, Drained Solids

7.94%79.4mg

Calcium

2.4%24mg

79.4 mgvs24 mg

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

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6%0.054mg

Copper

26.3%0.24mg

0.054 mgvs0.24 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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14.4%1.15mg

Iron

17%1.35mg

1.15 mgvs1.35 mg

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

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6.07%25.5mg

Magnesium

4.05%17mg

25.5 mgvs17 mg

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

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18%0.42mg

Manganese

38%0.87mg

0.42 mgvs0.87 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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10%71mg

Phosphorus

5.06%35.4mg

71 mgvs35.4 mg

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

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8.84%301mg

Potassium

8.05%274mg

301 mgvs274 mg

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

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7.2%3.97μg

Selenium

2.06%1.13μg

3.97 μgvs1.13 μg

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

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2.27%34mg

Sodium

3.7%55.3mg

34 mgvs55.3 mg

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

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6.2%0.68mg

Zinc

2.06%0.23mg

0.68 mgvs0.23 mg

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

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3.5%130g

Water

2.78%103g

130 gvs103 g

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

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Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Frozen Chopped Broccoli, Unprepared has 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, 8.4 times more Vitamin B9, 5.2 times more Vitamin C and 31.2 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 8.8 times more Vitamin A and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin E per 5 oz.
Both Frozen Chopped Broccoli, Unprepared as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Frozen Chopped Broccoli, Unprepared has 3.3 times more Calcium, 1.5 times more Magnesium, 2 times more Phosphorus, 3.5 times more Selenium, 3 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 4.4 times more Copper, 2.1 times more Manganese and 1.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Frozen Chopped Broccoli, Unprepared has 4.8 times more Omega 3 and 2.2 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 4.2 times more Energy, 5.3 times more Carbohydrate and 4.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Fiber per 5 oz.
Both Frozen Chopped Broccoli, Unprepared as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCanned Sweet Potato, Syrup Pack, Drained SolidsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

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Comparing Nutrients in 5 ounces Frozen Chopped BroccoliVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: