Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	9.66% 280kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	195% 254g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	79% 57.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	55.4% 31g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.3% 5.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	20% 80μg	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	446% 401mg	120% 108mg	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	88% 13mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	33% 330mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	186% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	76.3% 6.1mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	267% 6.15mg	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	70% 490mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 7 times more Vitamin B9, 3.7 times more Vitamin C and 33.9 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 9 times more Vitamin A and 1.5 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin E per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Calcium, 2 times more Phosphorus, 1.8 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 4.9 times more Copper, 1.6 times more Iron, 2.8 times more Manganese, 1.4 times more Potassium and 3.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Omega 3 and 2.4 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 3.9 times more Energy, 4.7 times more Carbohydrate and 3.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in one kilogram.