Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Sweet Potato, Vacuum Pack

1.78%51.6kcal

Energy

6.23%181kcal

51.6 kcalvs181 kcal

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

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0.59%0.58g

Fat

0.41%0.4g

0.58 gvs0.4 g

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

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0.27%0.087g

Saturated Fat

0.25%0.081g

0.087 gvs0.081 g

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

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13%0.21g

Omega 3

1.6%0.026g

0.21 gvs0.026 g

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

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0.36%0.062g

Omega 6

0.83%0.14g

0.062 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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7.3%9.5g

Carbohydrate

32.2%42g

9.5 gvs42 g

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

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3.7%2.68g

Sugars

13.7%9.92g

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

2.68 gvs9.92 g

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

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2.27%1.65g

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]

1.65 gvsNA g

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

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%1.5g

Glucose

1.5 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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15.7%5.95g

Fiber

9.4%3.57g

5.95 gvs3.57 g

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

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9.96%5.58g

Protein

5.85%3.27g

5.58 gvs3.27 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

11.5%103μg

Vitamin A

88%792μg

RAE, retinol activity equivalents

103 μgvs792 μg

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

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8.76%0.11mg

Vitamin B1

6.1%0.073mg

Thiamine

0.11 mgvs0.073 mg

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

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14.7%0.19mg

Vitamin B2

8.7%0.11mg

Riboflavin

0.19 mgvs0.11 mg

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

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5.83%0.93mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs1.47 mg

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

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11%0.55mg

Vitamin B5

20.8%1.04mg

Pantothenic acid

0.55 mgvs1.04 mg

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

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20%0.26mg

Vitamin B6

29%0.38mg

Pyridoxine

0.26 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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33.2%133μg

Vitamin B9

8.43%33.7μg

Folates and Folic Acid

133 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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124%112mg

Vitamin C

58.2%52.4mg

Ascorbic acid

112 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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16%2.42mg

Vitamin E

13.2%2mg

Tocopherols and Tocotrienols

2.42 mgvs2 mg

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

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134%161μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

161 μgvs4.37 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

11%111mg

Calcium

4.37%43.7mg

111 mgvs43.7 mg

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

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8.38%0.075mg

Copper

30.6%0.28mg

0.075 mgvs0.28 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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20%1.6mg

Iron

22%1.77mg

1.6 mgvs1.77 mg

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

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8.5%35.7mg

Magnesium

10.4%43.7mg

35.7 mgvs43.7 mg

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

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25.4%0.58mg

Manganese

39.3%0.9mg

0.58 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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14%99mg

Phosphorus

14%97mg

99 mgvs97 mg

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

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12.4%421mg

Potassium

18.2%619mg

421 mgvs619 mg

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

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10%5.56μg

Selenium

2.53%1.4μg

5.56 μgvs1.4 μg

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

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3.18%47.6mg

Sodium

7%105mg

47.6 mgvs105 mg

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

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8.66%0.95mg

Zinc

3.25%0.36mg

0.95 mgvs0.36 mg

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

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4.9%181g

Water

4.08%151g

181 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 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: