Comparing Nutrients in 5 ounces Canned Sweet Potato, Vacuum PackVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Frozen Chopped Broccoli

34%

58%

5 oz ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Frozen Chopped Broccoli

4.45%129kcal

Energy

1.27%37kcal

129 kcalvs37 kcal

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

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0.29%0.28g

Fat

0.42%0.41g

0.28 gvs0.41 g

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

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0.18%0.058g

Saturated Fat

0.19%0.062g

0.058 gvs0.062 g

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

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1.15%0.018g

Omega 3

9.3%0.15g

0.018 gvs0.15 g

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

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0.59%0.1g

Omega 6

0.26%0.044g

0.1 gvs0.044 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%30g

Carbohydrate

5.2%6.78g

30 gvs6.78 g

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

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9.78%7.1g

Sugars

2.64%1.9g

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

7.1 gvs1.9 g

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

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Fructose

1.62%1.18g

≤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 gvs1.18 g

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

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Glucose

%1.06g

NA gvs1.06 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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6.7%2.55g

Fiber

11%4.25g

2.55 gvs4.25 g

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

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4.18%2.34g

Protein

7.1%4g

2.34 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, Vacuum Packvs Frozen Chopped Broccoli

63%566μg

Vitamin A

8.2%73.7μg

RAE, retinol activity equivalents

566 μgvs73.7 μg

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

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4.37%0.052mg

Vitamin B1

6.26%0.075mg

Thiamine

0.052 mgvs0.075 mg

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

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6.2%0.081mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.081 mgvs0.14 mg

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

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6.56%1.05mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

1.05 mgvs0.67 mg

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

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15%0.74mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

0.74 mgvs0.4 mg

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

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20.7%0.27mg

Vitamin B6

14%0.18mg

Pyridoxine

0.27 mgvs0.18 mg

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

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7.5%2.25μg

Vitamin B7

Biotin

2.25 μgvsNA μg

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

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6.02%24μg

Vitamin B9

23.7%95μg

Folates and Folic Acid

24 μgvs95 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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41.6%37.4mg

Vitamin C

89%80mg

Ascorbic acid

37.4 mgvs80 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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9.45%1.4mg

Vitamin E

11.5%1.73mg

Tocopherols and Tocotrienols

1.4 mgvs1.73 mg

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

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2.6%3.1μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

3.1 μgvs115 μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Frozen Chopped Broccoli

3.1%31mg

Calcium

7.94%79.4mg

31 mgvs79.4 mg

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

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22%0.2mg

Copper

6%0.054mg

0.2 mgvs0.054 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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15.8%1.26mg

Iron

14.4%1.15mg

1.26 mgvs1.15 mg

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

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7.42%31mg

Magnesium

6.07%25.5mg

31 mgvs25.5 mg

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

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28%0.64mg

Manganese

18%0.42mg

0.64 mgvs0.42 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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9.92%69.5mg

Phosphorus

10%71mg

69.5 mgvs71 mg

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

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13%442mg

Potassium

8.84%301mg

442 mgvs301 mg

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

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1.8%0.99μg

Selenium

7.2%3.97μg

0.99 μgvs3.97 μg

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

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5%75mg

Sodium

2.27%34mg

75 mgvs34 mg

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

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2.3%0.26mg

Zinc

6.2%0.68mg

0.26 mgvs0.68 mg

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

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2.9%108g

Water

3.5%130g

108 gvs130 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, Vacuum Pack vs Frozen Chopped Broccoli:

Canned Sweet Potato, Vacuum Pack has 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.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B9, 2.1 times more Vitamin C and 36.9 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 5 oz.
Both Canned Sweet Potato, Vacuum Pack as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

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

Comparison of macro-nutrients per 5 ounces:

Canned Sweet Potato, Vacuum Pack has 3.5 times more Energy, 4.4 times more Carbohydrate and 3.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 8.1 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Canned Sweet Potato, Vacuum PackVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: