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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Sweet Potato, Vacuum Pack

91%

7 oz ▼

Macro Nutrients

Broccolivs Canned Sweet Potato, Vacuum Pack

2.33%67.5kcal

Energy

6.23%181kcal

67.5 kcalvs181 kcal

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

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0.76%0.73g

Fat

0.41%0.4g

0.73 gvs0.4 g

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

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0.71%0.23g

Saturated Fat

0.25%0.081g

0.23 gvs0.081 g

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

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7.8%0.13g

Omega 3

1.6%0.026g

0.13 gvs0.026 g

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

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0.57%0.097g

Omega 6

0.83%0.14g

0.097 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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10%13g

Carbohydrate

32.2%42g

13 gvs42 g

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

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4.65%3.37g

Sugars

13.7%9.92g

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

3.37 gvs9.92 g

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

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1.86%1.35g

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]

1.35 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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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

9.4%3.57g

5.16 gvs3.57 g

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

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10%5.6g

Protein

5.85%3.27g

5.6 gvs3.27 g

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

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Vitamins

Broccolivs Canned Sweet Potato, Vacuum Pack

6.84%61.5μg

Vitamin A

88%792μg

RAE, retinol activity equivalents

61.5 μgvs792 μg

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

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11.7%0.14mg

Vitamin B1

6.1%0.073mg

Thiamine

0.14 mgvs0.073 mg

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

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18%0.23mg

Vitamin B2

8.7%0.11mg

Riboflavin

0.23 mgvs0.11 mg

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

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7.93%1.27mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.47 mg

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

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22.7%1.14mg

Vitamin B5

20.8%1.04mg

Pantothenic acid

1.14 mgvs1.04 mg

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

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26.7%0.35mg

Vitamin B6

29%0.38mg

Pyridoxine

0.35 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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31.3%125μg

Vitamin B9

8.43%33.7μg

Folates and Folic Acid

125 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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197%177mg

Vitamin C

58.2%52.4mg

Ascorbic acid

177 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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10.3%1.55mg

Vitamin E

13.2%2mg

Tocopherols and Tocotrienols

1.55 mgvs2 mg

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

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168%202μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

202 μgvs4.37 μg

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

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Minerals

Broccolivs Canned Sweet Potato, Vacuum Pack

9.33%93mg

Calcium

4.37%43.7mg

93 mgvs43.7 mg

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

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11%0.097mg

Copper

30.6%0.28mg

0.097 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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18%1.45mg

Iron

22%1.77mg

1.45 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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18%0.42mg

Manganese

39.3%0.9mg

0.42 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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18.7%131mg

Phosphorus

14%97mg

131 mgvs97 mg

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

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18.4%627mg

Potassium

18.2%619mg

627 mgvs619 mg

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

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9.02%4.96μg

Selenium

2.53%1.4μg

4.96 μgvs1.4 μg

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

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4.37%65.5mg

Sodium

7%105mg

65.5 mgvs105 mg

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

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7.4%0.81mg

Zinc

3.25%0.36mg

0.81 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 Broccoli vs Canned Sweet Potato, Vacuum Pack:

Raw Broccoli has 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B9, 3.4 times more Vitamin C and 46.2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 12.9 times more Vitamin A and 1.3 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
Both Raw 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 Broccoli vs Canned Sweet Potato, Vacuum Pack:

Raw Broccoli has 2.1 times more Calcium, 1.3 times more Phosphorus, 3.6 times more Selenium and 2.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.8 times more Copper, 2.2 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Canned Sweet Potato, Vacuum Pack have similar amounts of Iron, Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 4.8 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
While Canned Sweet Potato, Vacuum Pack contains 2.7 times more Energy, 3.2 times more Carbohydrate and 2.9 times more Sugars than Raw Broccoli.
Both Raw 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:

BroccoliVS Boiled BroccoliCanned Sweet Potato, Vacuum PackVS Boiled BroccoliBroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Canned Mashed Sweet Potato

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: