Nutrient Comparison: Canned Mashed Sweet Potato VS Cooked Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Mashed Sweet Potato versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Cooked Broccoli Raab:
- 14 ounces of Canned Mashed Sweet Potato have 1.9 times more Vitamin A than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 6.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 6.5 times more Vitamin B9, 7.1 times more Vitamin C, 2.3 times more Vitamin E and 106.7 times more Vitamin K than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato and Cooked Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
- Both Canned Mashed Sweet Potato as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Cooked Broccoli Raab:
- 14 ounces of Canned Mashed Sweet Potato have 3.7 times more Copper, 2.6 times more Manganese and 1.3 times more Sodium than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 3.9 times more Calcium, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium and 2.6 times more Zinc than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato and Cooked Broccoli Raab contain similar levels of Iron and Magnesium per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Mashed Sweet Potato have 4 times more Energy, 7.4 times more Carbohydrate and 8.8 times more Sugars than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 15.5 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Canned Mashed Sweet Potato.
- 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
- 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
- Both Canned Mashed Sweet Potato as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.