Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum Pack VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Broccoli	Recommended Dietary Allowance
Energy	31.4% 910kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	51% 66.4g	130g per day for Men 19-50 years
Sugars	69% 50g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	47.4% 18g	68.4% 26g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Broccoli	Recommended Dietary Allowance
Vitamin A	443% 3990μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.23mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	53% 16μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	158% 630μg	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	293% 264mg	991% 892mg	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	66.7% 10mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	54.4% 0.49mg	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	111% 8.9mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20.5% 760g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Vacuum Pack vs Broccoli:

• Canned Sweet Potato, Vacuum Pack has 12.9 times more Vitamin A and 1.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B9, 3.4 times more Vitamin C and 46.2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Vacuum Pack vs Broccoli:

• Canned Sweet Potato, Vacuum Pack has 2.8 times more Copper, 1.2 times more Iron, 2.2 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 1.3 times more Phosphorus, 3.6 times more Selenium and 2.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Raw Broccoli have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sweet Potato, Vacuum Pack has 2.7 times more Energy, 3.2 times more Carbohydrate and 2.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.