Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Broccoli

6.1%177kcal

Energy

2.4%69.5kcal

177 kcalvs69.5 kcal

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

Find Vegetables rich in Energy

0.41%0.4g

Fat

0.84%0.81g

0.4 gvs0.81 g

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

Find Vegetables rich in Fat

0.25%0.081g

Saturated Fat

0.49%0.16g

0.081 gvs0.16 g

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

Find Vegetables rich in Saturated Fat

1.6%0.026g

Omega 3

14.8%0.24g

0.026 gvs0.24 g

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

Find Vegetables rich in Omega 3

0.83%0.14g

Omega 6

0.6%0.1g

0.14 gvs0.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

32%41.5g

Carbohydrate

11%14.2g

41.5 gvs14.2 g

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

Find Vegetables rich in Carbohydrate

42%30.6g

Sugars

3.8%2.76g

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

30.6 gvs2.76 g

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

Find Vegetables rich in Sugars

Fructose

2.03%1.47g

≤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 gvs1.47 g

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

Find Vegetables rich in Fructose

Glucose

%0.97g

NA gvs0.97 g

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

Find Vegetables rich in Glucose

Sucrose

%0.16g

NA gvs0.16 g

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

Find Vegetables rich in Sucrose

13%4.96g

Fiber

17.2%6.55g

4.96 gvs6.55 g

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

Find Vegetables rich in Fiber

3.47%1.94g

Protein

8.43%4.72g

1.94 gvs4.72 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 Boiled Broccoli

83%748μg

Vitamin A

17%153μg

RAE, retinol activity equivalents

748 μgvs153 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

3.97%0.048mg

Vitamin B1

10.4%0.13mg

Thiamine

0.048 mgvs0.13 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

7.02%0.091mg

Vitamin B2

18.8%0.24mg

Riboflavin

0.091 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

5.66%0.9mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

0.9 mgvs1.1 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

13%0.65mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

0.65 mgvs1.22 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

7.8%0.1mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.1 mgvs0.4 mg

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

Find Vegetables rich in Vitamin B6

2.65%0.79μg

Vitamin B7

Biotin

0.79 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

3.47%14μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

14 μgvs214 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

23%21mg

Vitamin C

143%129mg

Ascorbic acid

21 mgvs129 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

12.4%1.87mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

1.87 mgvs2.88 mg

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

Find Vegetables rich in Vitamin E

3.47%4.17μg

Vitamin K

233%280μg

Phytomenadione or phylloquinone

4.17 μgvs280 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Boiled Broccoli

2.98%29.8mg

Calcium

7.94%79.4mg

29.8 mgvs79.4 mg

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

Find Vegetables rich in Calcium

27.3%0.25mg

Copper

13.5%0.12mg

0.25 mgvs0.12 mg

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

Find Vegetables rich in Copper

Fluoride

0.2%7.94μg

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

NA μgvs7.94 μg

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

Find Vegetables rich in Fluoride

20%1.6mg

Iron

16.6%1.33mg

1.6 mgvs1.33 mg

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

Find Vegetables rich in Iron

6.14%25.8mg

Magnesium

9.92%41.7mg

25.8 mgvs41.7 mg

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

Find Vegetables rich in Magnesium

43.7%1mg

Manganese

16.7%0.38mg

1 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

7.65%53.6mg

Phosphorus

19%133mg

53.6 mgvs133 mg

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

Find Vegetables rich in Phosphorus

10.8%367mg

Potassium

17%581mg

367 mgvs581 mg

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

Find Vegetables rich in Potassium

2.53%1.4μg

Selenium

5.77%3.18μg

1.4 μgvs3.18 μg

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

Find Vegetables rich in Selenium

3.84%57.5mg

Sodium

5.42%81.4mg

57.5 mgvs81.4 mg

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

Find Vegetables rich in Sodium

3.43%0.38mg

Zinc

8.1%0.89mg

0.38 mgvs0.89 mg

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

Find Vegetables rich in Zinc

4.15%154g

Water

4.8%177g

154 gvs177 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Boiled Broccoli:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 4.9 times more Vitamin A than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B5, 3.9 times more Vitamin B6, 15.4 times more Vitamin B9, 6.2 times more Vitamin C, 1.5 times more Vitamin E and 67.2 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 7 oz.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Boiled Broccoli:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2 times more Copper and 2.6 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Calcium, 1.6 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium, 1.4 times more Sodium and 2.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled and Drained Broccoli have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.5 times more Energy, 2.9 times more Carbohydrate and 11.1 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 9.2 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsBoiled BroccoliVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: