Comparing Nutrients in 7 ounces Boiled BroccoliVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Canned Sweet Potato, Vacuum Pack

91%

7 oz ▼

Macro Nutrients

Boiled Broccolivs Canned Sweet Potato, Vacuum Pack

2.4%69.5kcal

Energy

6.23%181kcal

69.5 kcalvs181 kcal

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

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0.84%0.81g

Fat

0.41%0.4g

0.81 gvs0.4 g

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

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0.49%0.16g

Saturated Fat

0.25%0.081g

0.16 gvs0.081 g

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

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14.8%0.24g

Omega 3

1.6%0.026g

0.24 gvs0.026 g

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

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0.6%0.1g

Omega 6

0.83%0.14g

0.1 gvs0.14 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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11%14.2g

Carbohydrate

32.2%42g

14.2 gvs42 g

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

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3.8%2.76g

Sugars

13.7%9.92g

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

2.76 gvs9.92 g

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

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2.03%1.47g

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]

1.47 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.16g

Sucrose

0.16 gvsNA g

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

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17.2%6.55g

Fiber

9.4%3.57g

6.55 gvs3.57 g

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

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8.43%4.72g

Protein

5.85%3.27g

4.72 gvs3.27 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

17%153μg

Vitamin A

88%792μg

RAE, retinol activity equivalents

153 μgvs792 μg

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

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10.4%0.13mg

Vitamin B1

6.1%0.073mg

Thiamine

0.13 mgvs0.073 mg

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

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18.8%0.24mg

Vitamin B2

8.7%0.11mg

Riboflavin

0.24 mgvs0.11 mg

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

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6.86%1.1mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.47 mg

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

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24.4%1.22mg

Vitamin B5

20.8%1.04mg

Pantothenic acid

1.22 mgvs1.04 mg

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

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30.5%0.4mg

Vitamin B6

29%0.38mg

Pyridoxine

0.4 mgvs0.38 mg

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

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Vitamin B7

10.5%3.16μg

Biotin

NA μgvs3.16 μg

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

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53.6%214μg

Vitamin B9

8.43%33.7μg

Folates and Folic Acid

214 μgvs33.7 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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143%129mg

Vitamin C

58.2%52.4mg

Ascorbic acid

129 mgvs52.4 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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19%2.88mg

Vitamin E

13.2%2mg

Tocopherols and Tocotrienols

2.88 mgvs2 mg

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

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233%280μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

280 μgvs4.37 μg

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

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Minerals

Boiled Broccolivs Canned Sweet Potato, Vacuum Pack

7.94%79.4mg

Calcium

4.37%43.7mg

79.4 mgvs43.7 mg

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

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13.5%0.12mg

Copper

30.6%0.28mg

0.12 mgvs0.28 mg

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

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0.2%7.94μg

Fluoride

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

7.94 μgvsNA μg

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

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16.6%1.33mg

Iron

22%1.77mg

1.33 mgvs1.77 mg

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

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9.92%41.7mg

Magnesium

10.4%43.7mg

41.7 mgvs43.7 mg

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

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16.7%0.38mg

Manganese

39.3%0.9mg

0.38 mgvs0.9 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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19%133mg

Phosphorus

14%97mg

133 mgvs97 mg

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

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17%581mg

Potassium

18.2%619mg

581 mgvs619 mg

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

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5.77%3.18μg

Selenium

2.53%1.4μg

3.18 μgvs1.4 μg

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

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5.42%81.4mg

Sodium

7%105mg

81.4 mgvs105 mg

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

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8.1%0.89mg

Zinc

3.25%0.36mg

0.89 mgvs0.36 mg

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

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4.8%177g

Water

4.08%151g

177 gvs151 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 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 7 ounces Boiled BroccoliVS Canned Sweet Potato, Vacuum Pack

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: