Comparing Nutrients in 7 ounces Canned Sweet Potato, Vacuum PackVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Boiled Broccoli

6.23%181kcal

Energy

2.4%69.5kcal

181 kcalvs69.5 kcal

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

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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 .

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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 .

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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 .

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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 .

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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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32.2%42g

Carbohydrate

11%14.2g

42 gvs14.2 g

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

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13.7%9.92g

Sugars

3.8%2.76g

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

9.92 gvs2.76 g

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

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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 .

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.16g

NA gvs0.16 g

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

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9.4%3.57g

Fiber

17.2%6.55g

3.57 gvs6.55 g

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

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5.85%3.27g

Protein

8.43%4.72g

3.27 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, Vacuum Packvs Boiled Broccoli

88%792μg

Vitamin A

17%153μg

RAE, retinol activity equivalents

792 μgvs153 μg

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

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6.1%0.073mg

Vitamin B1

10.4%0.13mg

Thiamine

0.073 mgvs0.13 mg

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

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8.7%0.11mg

Vitamin B2

18.8%0.24mg

Riboflavin

0.11 mgvs0.24 mg

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

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9.2%1.47mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs1.1 mg

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

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20.8%1.04mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

1.04 mgvs1.22 mg

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

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29%0.38mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.38 mgvs0.4 mg

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

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10.5%3.16μg

Vitamin B7

Biotin

3.16 μgvsNA μg

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

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8.43%33.7μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

33.7 μgvs214 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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58.2%52.4mg

Vitamin C

143%129mg

Ascorbic acid

52.4 mgvs129 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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13.2%2mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

2 mgvs2.88 mg

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

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3.64%4.37μg

Vitamin K

233%280μg

Phytomenadione or phylloquinone

4.37 μgvs280 μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Boiled Broccoli

4.37%43.7mg

Calcium

7.94%79.4mg

43.7 mgvs79.4 mg

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

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30.6%0.28mg

Copper

13.5%0.12mg

0.28 mgvs0.12 mg

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

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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 .

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22%1.77mg

Iron

16.6%1.33mg

1.77 mgvs1.33 mg

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

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10.4%43.7mg

Magnesium

9.92%41.7mg

43.7 mgvs41.7 mg

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

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39.3%0.9mg

Manganese

16.7%0.38mg

0.9 mgvs0.38 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%97mg

Phosphorus

19%133mg

97 mgvs133 mg

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

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18.2%619mg

Potassium

17%581mg

619 mgvs581 mg

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

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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 .

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7%105mg

Sodium

5.42%81.4mg

105 mgvs81.4 mg

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

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3.25%0.36mg

Zinc

8.1%0.89mg

0.36 mgvs0.89 mg

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

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4.08%151g

Water

4.8%177g

151 gvs177 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 Canned Sweet Potato, Vacuum Pack vs Boiled Broccoli:

Canned Sweet Potato, Vacuum Pack has 5.2 times more Vitamin A and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 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.
Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
Both Canned Sweet Potato, Vacuum Pack 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, Vacuum Pack vs Boiled Broccoli:

Canned Sweet Potato, Vacuum Pack has 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.
While Boiled and Drained Broccoli contains 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.
Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Broccoli have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Sweet Potato, Vacuum Pack has 2.6 times more Energy, 2.9 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 9.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack 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, Vacuum PackVS Canned Mashed Sweet PotatoBoiled BroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Canned Sweet Potato, Vacuum PackVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: