Comparing Nutrients in 100 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Broccoli

Weight per 100 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids

112g

Broccoli

294g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.6 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 Sweet Potato, Syrup Pack, Solids And Liquids or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs 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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0.23%0.22g

Fat

1.12%1.1g

0.22 gvs1.1 g

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

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0.14%0.046g

Saturated Fat

1.05%0.34g

0.046 gvs0.34 g

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

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0.91%0.015g

Omega 3

11.6%0.19g

0.015 gvs0.19 g

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

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0.47%0.08g

Omega 6

0.85%0.14g

0.08 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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18%23.5g

Carbohydrate

15%19.5g

23.5 gvs19.5 g

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

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24%17.3g

Sugars

6.9%5g

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

17.3 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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7.4%2.8g

Fiber

20%7.65g

2.8 gvs7.65 g

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

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1.97%1.1g

Protein

15%8.3g

1.1 gvs8.3 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 Broccoli

47%424μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

424 μgvs91 μg

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

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2.25%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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3.98%0.052mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.052 mgvs0.34 mg

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

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3.2%0.51mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.51 mgvs1.88 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

7.4%0.37mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.37 mgvs1.7 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

4.4%0.057mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.057 mgvs0.51 mg

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

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1.5%0.45μg

Vitamin B7

Biotin

0.45 μgvsNA μg

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

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1.97%7.87μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

7.87 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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13%11.8mg

Vitamin C

292%262mg

Ascorbic acid

11.8 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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7.04%1.06mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

1.06 mgvs2.3 mg

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

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1.97%2.36μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

2.36 μgvs299 μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Broccoli

1.7%17mg

Calcium

14%138mg

17 mgvs138 mg

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

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15.5%0.14mg

Copper

16%0.14mg

0.14 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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11.2%0.9mg

Iron

27%2.15mg

0.9 mgvs2.15 mg

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

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3.48%14.6mg

Magnesium

14.7%61.8mg

14.6 mgvs61.8 mg

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

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24.8%0.57mg

Manganese

27%0.62mg

0.57 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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4.33%30.3mg

Phosphorus

27.7%194mg

30.3 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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1.43%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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2.17%32.6mg

Sodium

6.47%97mg

32.6 mgvs97 mg

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

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1.94%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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2.35%87g

Water

7.1%263g

87 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 Sweet Potato, Syrup Pack, Solids And Liquids vs Broccoli:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 4.6 times more Vitamin A than Raw Broccoli.
While Raw Broccoli contains 7.7 times more Vitamin B1, 6.7 times more Vitamin B2, 3.7 times more Vitamin B3, 4.5 times more Vitamin B5, 9 times more Vitamin B6, 23.6 times more Vitamin B9, 22.2 times more Vitamin C, 2.2 times more Vitamin E and 126.6 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Broccoli:

Raw Broccoli contains 8.2 times more Calcium, 2.4 times more Iron, 4.2 times more Magnesium, 6.4 times more Phosphorus, 4.5 times more Potassium, 9.3 times more Selenium, 3 times more Sodium, 5.6 times more Zinc and 3 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Broccoli have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.2 times more Carbohydrate and 3.5 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 4.8 times more Fat, 7.3 times more Saturated Fat, 12.7 times more Omega 3, 2.7 times more Fiber and 7.5 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids 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 Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsBroccoliVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: