Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Broccoli

4.35%126kcal

Energy

1.66%48kcal

126 kcalvs48 kcal

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

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0.29%0.28g

Fat

0.54%0.52g

0.28 gvs0.52 g

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

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0.18%0.058g

Saturated Fat

0.5%0.16g

0.058 gvs0.16 g

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

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1.15%0.018g

Omega 3

5.6%0.089g

0.018 gvs0.089 g

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

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0.59%0.1g

Omega 6

0.41%0.069g

0.1 gvs0.069 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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23%29.7g

Carbohydrate

7.24%9.4g

29.7 gvs9.4 g

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

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30%22g

Sugars

3.32%2.4g

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

22 gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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9.33%3.54g

Fiber

9.7%3.7g

3.54 gvs3.7 g

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

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2.5%1.4g

Protein

7.14%4g

1.4 gvs4 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 Broccoli

59.4%534μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

534 μgvs44 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

2.83%0.034mg

Vitamin B1

8.4%0.1mg

Thiamine

0.034 mgvs0.1 mg

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

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5%0.065mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.065 mgvs0.17 mg

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

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4.04%0.65mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs0.91 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

9.36%0.47mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.47 mgvs0.81 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

5.56%0.072mg

Vitamin B6

19%0.25mg

Pyridoxine

0.072 mgvs0.25 mg

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

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1.9%0.57μg

Vitamin B7

Biotin

0.57 μgvsNA μg

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

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2.5%9.92μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

9.92 μgvs89.3 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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16.5%15mg

Vitamin C

140%126mg

Ascorbic acid

15 mgvs126 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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8.9%1.33mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

1.33 mgvs1.1 mg

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

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2.5%2.98μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

2.98 μgvs144 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 Broccoli

2.13%21.3mg

Calcium

6.66%66.6mg

21.3 mgvs66.6 mg

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

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19.5%0.18mg

Copper

7.7%0.069mg

0.18 mgvs0.069 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%1.13mg

Iron

13%1.03mg

1.13 mgvs1.03 mg

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

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4.4%18.4mg

Magnesium

7.1%29.8mg

18.4 mgvs29.8 mg

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

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31.2%0.72mg

Manganese

13%0.3mg

0.72 mgvs0.3 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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5.47%38.3mg

Phosphorus

13.4%94mg

38.3 mgvs94 mg

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

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7.7%262mg

Potassium

13%448mg

262 mgvs448 mg

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

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1.8%0.99μg

Selenium

6.44%3.54μg

0.99 μgvs3.54 μg

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

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2.74%41mg

Sodium

3.1%46.8mg

41 mgvs46.8 mg

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

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2.45%0.27mg

Zinc

5.3%0.58mg

0.27 mgvs0.58 mg

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

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2.96%110g

Water

3.42%127g

110 gvs127 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Broccoli:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 12.2 times more Vitamin A and 1.2 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 9 times more Vitamin B9, 8.5 times more Vitamin C and 48.4 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Broccoli:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.5 times more Copper and 2.4 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 3.1 times more Calcium, 1.6 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Potassium, 3.6 times more Selenium and 2.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Broccoli have similar amounts of Iron, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.6 times more Energy, 3.2 times more Carbohydrate and 9.1 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 4.8 times more Omega 3 and 2.9 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Broccoli have similar amounts of Fiber per 5 oz.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsBroccoliVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: