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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Canned Sweet Potato, Vacuum Pack

91%

5 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

1.27%37kcal

Energy

4.45%129kcal

37 kcalvs129 kcal

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

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0.42%0.41g

Fat

0.29%0.28g

0.41 gvs0.28 g

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

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0.19%0.062g

Saturated Fat

0.18%0.058g

0.062 gvs0.058 g

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

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9.3%0.15g

Omega 3

1.15%0.018g

0.15 gvs0.018 g

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

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0.26%0.044g

Omega 6

0.59%0.1g

0.044 gvs0.1 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

23%30g

6.78 gvs30 g

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

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2.64%1.9g

Sugars

9.78%7.1g

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

1.9 gvs7.1 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

6.7%2.55g

4.25 gvs2.55 g

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

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7.1%4g

Protein

4.18%2.34g

4 gvs2.34 g

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

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Vitamins

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

8.2%73.7μg

Vitamin A

63%566μg

RAE, retinol activity equivalents

73.7 μgvs566 μg

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

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6.26%0.075mg

Vitamin B1

4.37%0.052mg

Thiamine

0.075 mgvs0.052 mg

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

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10.5%0.14mg

Vitamin B2

6.2%0.081mg

Riboflavin

0.14 mgvs0.081 mg

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

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4.16%0.67mg

Vitamin B3

6.56%1.05mg

Niacin, nicotinic acid, niacinamide

0.67 mgvs1.05 mg

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

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7.9%0.4mg

Vitamin B5

15%0.74mg

Pantothenic acid

0.4 mgvs0.74 mg

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

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14%0.18mg

Vitamin B6

20.7%0.27mg

Pyridoxine

0.18 mgvs0.27 mg

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

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Vitamin B7

7.5%2.25μg

Biotin

NA μgvs2.25 μg

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

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23.7%95μg

Vitamin B9

6.02%24μg

Folates and Folic Acid

95 μgvs24 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

41.6%37.4mg

Ascorbic acid

80 mgvs37.4 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

9.45%1.4mg

Tocopherols and Tocotrienols

1.73 mgvs1.4 mg

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

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96%115μg

Vitamin K

2.6%3.1μg

Phytomenadione or phylloquinone

115 μgvs3.1 μg

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

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Minerals

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

7.94%79.4mg

Calcium

3.1%31mg

79.4 mgvs31 mg

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

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6%0.054mg

Copper

22%0.2mg

0.054 mgvs0.2 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

15.8%1.26mg

1.15 mgvs1.26 mg

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

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6.07%25.5mg

Magnesium

7.42%31mg

25.5 mgvs31 mg

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

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18%0.42mg

Manganese

28%0.64mg

0.42 mgvs0.64 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

9.92%69.5mg

71 mgvs69.5 mg

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

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8.84%301mg

Potassium

13%442mg

301 mgvs442 mg

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

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7.2%3.97μg

Selenium

1.8%0.99μg

3.97 μgvs0.99 μg

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

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2.27%34mg

Sodium

5%75mg

34 mgvs75 mg

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

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6.2%0.68mg

Zinc

2.3%0.26mg

0.68 mgvs0.26 mg

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

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3.5%130g

Water

2.9%108g

130 gvs108 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, Vacuum Pack:

Frozen Chopped Broccoli, Unprepared has 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B9, 2.1 times more Vitamin C, 1.2 times more Vitamin E and 36.9 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 7.7 times more Vitamin A, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Canned Sweet Potato, Vacuum Pack:

Frozen Chopped Broccoli, Unprepared has 2.5 times more Calcium, 4 times more Selenium, 2.7 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 3.7 times more Copper, 1.5 times more Manganese, 1.5 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Vacuum Pack have similar amounts of Iron, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Frozen Chopped Broccoli, Unprepared has 8.1 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 3.5 times more Energy, 4.4 times more Carbohydrate and 3.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared 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:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCanned Sweet Potato, Vacuum PackVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: