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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	36% 26g	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	231% 2077μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.86% 2.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	63.5% 254μg	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	54.4% 49mg	202% 182mg	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	34.8% 5.2mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	17% 0.15mg	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	54% 4.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	44% 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	16% 113mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 9 times more Vitamin A and 1.5 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 7 times more Vitamin B9, 3.7 times more Vitamin C and 33.9 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per one pound.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 4.9 times more Copper, 1.6 times more Iron, 2.8 times more Manganese, 1.4 times more Potassium and 3.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.9 times more Calcium, 2 times more Phosphorus, 1.8 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids has 3.9 times more Energy, 4.7 times more Carbohydrate and 3.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.9 times more Omega 3 and 2.4 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.