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

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Vacuum Pack

91%

Frozen Chopped Broccoli

34%

58%

100 g ▼

Macro Nutrients

Canned Sweet Potato, Vacuum Packvs Frozen Chopped Broccoli

3.14%91kcal

Energy

0.9%26kcal

91 kcalvs26 kcal

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

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0.21%0.2g

Fat

0.3%0.29g

0.2 gvs0.29 g

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

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0.13%0.041g

Saturated Fat

0.14%0.044g

0.041 gvs0.044 g

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

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0.81%0.013g

Omega 3

6.56%0.11g

0.013 gvs0.11 g

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

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0.42%0.071g

Omega 6

0.18%0.031g

0.071 gvs0.031 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

3.68%4.8g

21 gvs4.8 g

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

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6.9%5g

Sugars

1.86%1.35g

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

5 gvs1.35 g

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

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Fructose

1.14%0.83g

≤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 gvs0.83 g

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

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Glucose

%0.75g

NA gvs0.75 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%2.8g

1.65 gvs2.8 g

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

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Vitamins

Canned Sweet Potato, Vacuum Packvs Frozen Chopped Broccoli

44.3%399μg

Vitamin A

5.78%52μg

RAE, retinol activity equivalents

399 μgvs52 μg

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

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3.1%0.037mg

Vitamin B1

4.4%0.053mg

Thiamine

0.037 mgvs0.053 mg

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

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4.4%0.057mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.057 mgvs0.096 mg

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

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4.63%0.74mg

Vitamin B3

2.94%0.47mg

Niacin, nicotinic acid, niacinamide

0.74 mgvs0.47 mg

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

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10.5%0.52mg

Vitamin B5

5.6%0.28mg

Pantothenic acid

0.52 mgvs0.28 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

16.8%67μg

Folates and Folic Acid

17 μgvs67 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

62.7%56.4mg

Ascorbic acid

26.4 mgvs56.4 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

8.13%1.22mg

Tocopherols and Tocotrienols

1 mgvs1.22 mg

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

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1.83%2.2μg

Vitamin K

67.6%81μg

Phytomenadione or phylloquinone

2.2 μgvs81 μg

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

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Minerals

Canned Sweet Potato, Vacuum Packvs Frozen Chopped Broccoli

2.2%22mg

Calcium

5.6%56mg

22 mgvs56 mg

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

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15.4%0.14mg

Copper

4.22%0.038mg

0.14 mgvs0.038 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

10%0.81mg

0.89 mgvs0.81 mg

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

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5.24%22mg

Magnesium

4.3%18mg

22 mgvs18 mg

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

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19.8%0.46mg

Manganese

12.8%0.29mg

0.46 mgvs0.29 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

7.14%50mg

49 mgvs50 mg

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

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9.18%312mg

Potassium

6.24%212mg

312 mgvs212 mg

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

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1.27%0.7μg

Selenium

5.1%2.8μg

0.7 μgvs2.8 μg

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

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3.53%53mg

Sodium

1.6%24mg

53 mgvs24 mg

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

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1.64%0.18mg

Zinc

4.36%0.48mg

0.18 mgvs0.48 mg

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

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2.05%76g

Water

2.47%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 Frozen Chopped Broccoli:

Canned Sweet Potato, Vacuum Pack has 7.7 times more Vitamin A, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B9, 2.1 times more Vitamin C and 36.9 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 100 g.
Both Canned Sweet Potato, Vacuum Pack as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

Canned Sweet Potato, Vacuum Pack has 3.7 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium, 4 times more Selenium and 2.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Canned Sweet Potato, Vacuum Pack has 3.5 times more Energy, 4.4 times more Carbohydrate and 3.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 8.1 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
Both Canned Sweet Potato, Vacuum Pack as well as Frozen Chopped Broccoli, Unprepared 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 PotatoFrozen Chopped BroccoliVS Canned Mashed Sweet PotatoCanned Sweet Potato, Vacuum PackVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: