Canned Mashed Sweet Potato has 3.5 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.
Discover which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Frozen Broccoli Spears?
Canned Mashed Sweet Potato VS Frozen Broccoli Spears Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Frozen Broccoli Spears?
Lets compare vitamin content per 100 calories of Canned Mashed Sweet Potato vs Frozen Broccoli Spears:
100 calories of Canned Mashed Sweet Potato have 2.2 times more Vitamin A than Frozen Broccoli Spears.
While 100 kcal of Frozen Broccoli Spears contain 9.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 29.8 times more Vitamin B9, 45.7 times more Vitamin C, 4.3 times more Vitamin E and 147.1 times more Vitamin K than Canned Mashed Sweet Potato.
100 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
Both Canned Mashed Sweet Potato as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Canned Mashed Sweet Potato vs Frozen Broccoli Spears:
100 calories of Canned Mashed Sweet Potato have 2.2 times more Copper and 1.3 times more Sodium than Frozen Broccoli Spears.
While 100 kcal of Frozen Broccoli Spears contain 4.8 times more Calcium, 1.9 times more Iron, 2.3 times more Magnesium, 4 times more Phosphorus, 4.1 times more Potassium, 8.3 times more Selenium, 5.6 times more Zinc and 4.3 times more Water than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Broccoli Spears contain similar levels of Manganese per 100 calories.
100 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Canned Mashed Sweet Potato have 1.2 times more Carbohydrate than Frozen Broccoli Spears.
While 100 kcal of Frozen Broccoli Spears contain 33.5 times more Omega 3, 6.1 times more Fiber and 5.4 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Frozen Broccoli Spears offer comparable quantities of Energy and Sugars per 100 calories.
100 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
Both Canned Mashed Sweet Potato as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.