Comparing Nutrients in 100 calories Canned Mashed Sweet PotatoVS Broccoli

Weight per 100 calories

Canned Mashed Sweet Potato

99g

Broccoli

294g

Canned Mashed Sweet Potato has 3 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.2%0.2g

Fat

1.12%1.1g

0.2 gvs1.1 g

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

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0.13%0.041g

Saturated Fat

1.05%0.34g

0.041 gvs0.34 g

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

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0.8%0.013g

Omega 3

11.6%0.19g

0.013 gvs0.19 g

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

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0.41%0.07g

Omega 6

0.85%0.14g

0.07 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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17.7%23g

Carbohydrate

15%19.5g

23 gvs19.5 g

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

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7.44%5.4g

Sugars

6.9%5g

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

5.4 gvs5 g

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

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Fructose

2.76%2g

≤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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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4.43%1.7g

Fiber

20%7.65g

1.7 gvs7.65 g

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

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3.5%1.96g

Protein

15%8.3g

1.96 gvs8.3 g

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

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Vitamins

Canned Mashed Sweet Potatovs Broccoli

48%431μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

431 μgvs91 μg

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

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2.23%0.027mg

Vitamin B1

17.4%0.21mg

Thiamine

0.027 mgvs0.21 mg

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

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6.85%0.089mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.089 mgvs0.34 mg

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

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5.9%0.95mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.95 mgvs1.88 mg

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

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10%0.51mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.51 mgvs1.7 mg

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

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18%0.23mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.23 mgvs0.51 mg

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

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6.5%1.95μg

Vitamin B7

Biotin

1.95 μgvsNA μg

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

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2.72%11μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

11 μgvs185 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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5.72%5.15mg

Vitamin C

292%262mg

Ascorbic acid

5.15 mgvs262 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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7.2%1.08mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

1.08 mgvs2.3 mg

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

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2%2.38μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

2.38 μgvs299 μg

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

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Minerals

Canned Mashed Sweet Potatovs Broccoli

2.97%29.7mg

Calcium

14%138mg

29.7 mgvs138 mg

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

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30.6%0.28mg

Copper

16%0.14mg

0.28 mgvs0.14 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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16.5%1.3mg

Iron

27%2.15mg

1.3 mgvs2.15 mg

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

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5.66%23.8mg

Magnesium

14.7%61.8mg

23.8 mgvs61.8 mg

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

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42.5%0.98mg

Manganese

27%0.62mg

0.98 mgvs0.62 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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7.36%51.5mg

Phosphorus

27.7%194mg

51.5 mgvs194 mg

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

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6.1%208mg

Potassium

27.3%929mg

208 mgvs929 mg

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

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1.44%0.79μg

Selenium

13.4%7.35μg

0.79 μgvs7.35 μg

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

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4.95%74.3mg

Sodium

6.47%97mg

74.3 mgvs97 mg

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

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1.9%0.21mg

Zinc

11%1.2mg

0.21 mgvs1.2 mg

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

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1.98%73g

Water

7.1%263g

73 gvs263 g

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

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Lets compare vitamin content per 100 calories of Canned Mashed Sweet Potato vs Broccoli:

Canned Mashed Sweet Potato has 4.7 times more Vitamin A than Raw Broccoli.
While Raw Broccoli contains 7.8 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 17 times more Vitamin B9, 51 times more Vitamin C, 2.1 times more Vitamin E and 125.8 times more Vitamin K than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Mashed Sweet Potato vs Broccoli:

Canned Mashed Sweet Potato has 1.9 times more Copper and 1.6 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 4.7 times more Calcium, 1.6 times more Iron, 2.6 times more Magnesium, 3.8 times more Phosphorus, 4.5 times more Potassium, 9.3 times more Selenium, 1.3 times more Sodium, 5.8 times more Zinc and 3.6 times more Water than Canned Mashed Sweet Potato.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli contains 5.5 times more Fat, 8.3 times more Saturated Fat, 14.4 times more Omega 3, 4.5 times more Fiber and 4.2 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Canned Mashed Sweet Potato as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Mashed Sweet PotatoVS Frozen Sweet PotatoBroccoliVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Canned Mashed Sweet PotatoVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: