Comparing Nutrients in 1 kilogram Boiled Broccoli VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Boiled Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	12% 350kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	161% 209g	130g per day for Men 19-50 years
Sugars	19% 14g	212% 154g	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	42.5% 24g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	17.5% 70μg	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	721% 649mg	117% 105mg	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	97% 14.5mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	40% 400mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	NA	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	83.8% 6.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	220% 5.07mg	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	96% 670mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24% 893g	21% 774g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Boiled and Drained Broccoli has 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.9 times more Vitamin B5, 3.9 times more Vitamin B6, 15.4 times more Vitamin B9, 6.2 times more Vitamin C, 1.5 times more Vitamin E and 67.2 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 4.9 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Boiled and Drained Broccoli has 2.7 times more Calcium, 1.6 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium, 1.4 times more Sodium and 2.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2 times more Copper and 2.6 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 9.2 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.5 times more Energy, 2.9 times more Carbohydrate and 11.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.