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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	37.2% 1080kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	24% 31g	130g per day for Men 19-50 years
Sugars	79% 57.4g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	23% 13g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	509% 4580μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17.3% 5.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	178% 710μg	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	120% 108mg	411% 370mg	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	76.7% 11.5mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17% 170mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	83.3% 0.75mg	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	119% 9.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	165% 3.8mg	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	35.7% 250mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	19.6% 725g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 2 times more Vitamin A than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.8 times more Vitamin B1, 3.7 times more Vitamin B2, 5.9 times more Vitamin B3, 3.5 times more Vitamin B6, 8.9 times more Vitamin B9, 3.4 times more Vitamin C, 2.2 times more Vitamin E and 98.5 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 2.2 times more Copper and 1.6 times more Manganese than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.9 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 3.3 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium, 1.4 times more Sodium, 3.4 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 4.3 times more Energy, 8.1 times more Carbohydrate and 9.3 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 9.1 times more Omega 3 and 3 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.