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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	4.07% 118kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	73% 95g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	96% 70g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	190% 1710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.05% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	7.94% 31.8μg	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	284% 256mg	53% 47.6mg	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	37% 5.53mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	25.4% 254mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	62.5% 0.56mg	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	46% 3.67mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	100% 2.3mg	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	32.4% 227mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.5% 351g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B6, 9.6 times more Vitamin B9, 5.4 times more Vitamin C, 1.3 times more Vitamin E and 38.6 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 7.3 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 3.7 times more Calcium, 1.4 times more Magnesium, 1.9 times more Phosphorus, 4 times more Selenium and 2.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 3.3 times more Copper and 1.7 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Iron, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 8.1 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 3.4 times more Energy, 4.4 times more Carbohydrate and 11.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.