Nutrient Comparison: Broccoli Raab VS Canned Mashed Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Broccoli Raab vs Canned Mashed Sweet Potato:
- 14 ounces of Broccoli Raab have 6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 7.5 times more Vitamin B9, 3.9 times more Vitamin C, 1.5 times more Vitamin E and 93.3 times more Vitamin K than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 3.3 times more Vitamin A, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Broccoli Raab.
- Both Raw Broccoli Raab as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Broccoli Raab vs Canned Mashed Sweet Potato:
- 14 ounces of Broccoli Raab have 3.6 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus, 3.7 times more Zinc and 1.3 times more Water than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 6.6 times more Copper, 2.5 times more Manganese and 2.3 times more Sodium than Raw Broccoli Raab.
- Both Broccoli Raab and Canned Mashed Sweet Potato contain similar levels of Magnesium and Potassium per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
- Both Raw Broccoli Raab as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Broccoli Raab have 14.5 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 4.6 times more Energy, 8.1 times more Carbohydrate and 14.3 times more Sugars than Raw Broccoli Raab.
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
- Both Raw Broccoli Raab as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in 14 ounces.