Comparing Nutrients in 14 ounces Canned Sweet Potato, Vacuum Pack VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Broccoli	Recommended Dietary Allowance
Energy	12.5% 361kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 84g	22% 28.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	7.6% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.05% 2.94g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	19% 7.14g	34.5% 13g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	176% 1584μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.5% 2.08mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	116% 105mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.5% 3.97mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44% 3.53mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.16% 302g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Sweet Potato, Vacuum Pack vs Boiled Broccoli:

• Canned Sweet Potato, Vacuum Pack has 5.2 times more Vitamin A and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B9, 2.5 times more Vitamin C, 1.5 times more Vitamin E and 64.1 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Sweet Potato, Vacuum Pack vs Boiled Broccoli:

• Canned Sweet Potato, Vacuum Pack has 2.3 times more Copper, 1.3 times more Iron, 2.3 times more Manganese and 1.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Calcium, 1.4 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Broccoli have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sweet Potato, Vacuum Pack has 2.6 times more Energy, 2.9 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.