Comparing Nutrients in 100 grams Canned Sweet Potato, Vacuum PackVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Cooked Chopped Frozen Broccoli

36%

61%

100 g ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Cooked Chopped Frozen Broccoli

3.14%91kcal

Energy

0.97%28kcal

91 kcalvs28 kcal

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

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0.21%0.2g

Fat

0.12%0.12g

0.2 gvs0.12 g

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

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0.13%0.041g

Saturated Fat

0.056%0.018g

0.041 gvs0.018 g

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

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0.81%0.013g

Omega 3

2.63%0.042g

0.013 gvs0.042 g

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

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0.42%0.071g

Omega 6

0.076%0.013g

0.071 gvs0.013 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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16.2%21g

Carbohydrate

4.1%5.35g

21 gvs5.35 g

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

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6.9%5g

Sugars

2.03%1.47g

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

5 gvs1.47 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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4.74%1.8g

Fiber

7.9%3g

1.8 gvs3 g

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

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2.95%1.65g

Protein

5.54%3.1g

1.65 gvs3.1 g

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

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Vitamins

Canned Sweet Potato, Vacuum Packvs Cooked Chopped Frozen Broccoli

44.3%399μg

Vitamin A

5.67%51μg

RAE, retinol activity equivalents

399 μgvs51 μg

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

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3.1%0.037mg

Vitamin B1

4.6%0.055mg

Thiamine

0.037 mgvs0.055 mg

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

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4.4%0.057mg

Vitamin B2

6.23%0.081mg

Riboflavin

0.057 mgvs0.081 mg

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

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4.63%0.74mg

Vitamin B3

2.86%0.46mg

Niacin, nicotinic acid, niacinamide

0.74 mgvs0.46 mg

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

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10.5%0.52mg

Vitamin B5

5.5%0.27mg

Pantothenic acid

0.52 mgvs0.27 mg

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

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14.6%0.19mg

Vitamin B6

10%0.13mg

Pyridoxine

0.19 mgvs0.13 mg

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

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5.3%1.6μg

Vitamin B7

Biotin

1.6 μgvsNA μg

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

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4.25%17μg

Vitamin B9

14%56μg

Folates and Folic Acid

17 μgvs56 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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29.3%26.4mg

Vitamin C

44.6%40mg

Ascorbic acid

26.4 mgvs40 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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6.67%1mg

Vitamin E

8.8%1.32mg

Tocopherols and Tocotrienols

1 mgvs1.32 mg

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

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1.83%2.2μg

Vitamin K

73.4%88μg

Phytomenadione or phylloquinone

2.2 μgvs88 μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Cooked Chopped Frozen Broccoli

2.2%22mg

Calcium

3.3%33mg

22 mgvs33 mg

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

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15.4%0.14mg

Copper

3.78%0.034mg

0.14 mgvs0.034 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%0.89mg

Iron

7.63%0.61mg

0.89 mgvs0.61 mg

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

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5.24%22mg

Magnesium

3.1%13mg

22 mgvs13 mg

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

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19.8%0.46mg

Manganese

9.7%0.22mg

0.46 mgvs0.22 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%49mg

Phosphorus

7%49mg

49 mgvs49 mg

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

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9.18%312mg

Potassium

4.18%142mg

312 mgvs142 mg

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

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1.27%0.7μg

Selenium

1.27%0.7μg

0.7 μgvs0.7 μg

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

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3.53%53mg

Sodium

0.73%11mg

53 mgvs11 mg

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

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1.64%0.18mg

Zinc

2.55%0.28mg

0.18 mgvs0.28 mg

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

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2.05%76g

Water

2.45%91g

76 gvs91 g

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

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Lets compare vitamin content per 100 grams of Canned Sweet Potato, Vacuum Pack vs Cooked Chopped Frozen Broccoli:

Canned Sweet Potato, Vacuum Pack has 7.8 times more Vitamin A, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B9, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 40 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Sweet Potato, Vacuum Pack vs Cooked Chopped Frozen Broccoli:

Canned Sweet Potato, Vacuum Pack has 4.1 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 2.2 times more Potassium and 4.8 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.5 times more Calcium and 1.6 times more Zinc than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Canned Sweet Potato, Vacuum Pack has 3.3 times more Energy, 3.9 times more Carbohydrate and 3.4 times more Sugars than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Canned Sweet Potato, Vacuum PackVS Canned Mashed Sweet PotatoCooked Chopped Frozen BroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 grams Canned Sweet Potato, Vacuum PackVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: