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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	11.7% 340kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	161% 209g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	65.8% 25g	38g per day for Men 19-50 years
Protein	50.4% 28g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	47% 470mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	138% 1.24mg	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	91% 7.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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 Broccoli vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Raw Broccoli has 3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 9 times more Vitamin B9, 8.5 times more Vitamin C and 48.4 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 12.2 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin E per 1 kg.
• Both Raw 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 Broccoli vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Raw Broccoli has 3.1 times more Calcium, 1.6 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Potassium, 3.6 times more Selenium and 2.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.5 times more Copper and 2.4 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Iron, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 4.8 times more Omega 3 and 2.9 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.6 times more Energy, 3.2 times more Carbohydrate and 9.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber per 1 kg.
• Both Raw 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.