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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30.7% 890kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	41% 53.5g	130g per day for Men 19-50 years
Sugars	212% 154g	20.3% 14.7g	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	419% 3770μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.3% 4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	140% 560μg	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	117% 105mg	446% 401mg	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	62.7% 9.4mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	37.8% 0.34mg	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	100% 8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	97% 2.23mg	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	38.6% 270mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21% 774g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 7.4 times more Vitamin A and 1.2 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B6, 8 times more Vitamin B9, 3.8 times more Vitamin C, 1.4 times more Vitamin E and 42 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 3.6 times more Copper, 1.3 times more Iron, 2.3 times more Manganese and 1.3 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium, 1.8 times more Phosphorus and 1.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Zinc
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 3.2 times more Energy, 3.9 times more Carbohydrate and 10.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3 and 3.2 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.