Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	73.7% 96g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	31.3% 22.7g	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	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	19.3% 77μg	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	202% 182mg	133% 120mg	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	40% 6mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	15% 150mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	70% 0.63mg	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	34.6% 2.77mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	89.7% 2.06mg	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	31.8% 222mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 411g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Sweet Potato, Vacuum Pack per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Canned Sweet Potato, Vacuum Pack:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B9, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 40 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 7.8 times more Vitamin A, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Sweet Potato, Vacuum Pack:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Calcium and 1.6 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 4.1 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 2.2 times more Potassium and 4.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Sweet Potato, Vacuum Pack contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.2 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While 1 lb of Canned Sweet Potato, Vacuum Pack contains 3.3 times more Energy, 3.9 times more Carbohydrate and 3.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6 in one pound.