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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	36% 26g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Broccoli	Recommended Dietary Allowance
Vitamin A	231% 2077μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 14.8 times more Vitamin A and 1.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 7.9 times more Vitamin B9, 8.3 times more Vitamin C and 39.1 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 3.4 times more Copper, 1.3 times more Iron and 2.9 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.8 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium and 2.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Broccoli have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 3.2 times more Energy, 3.8 times more Carbohydrate and 3.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Omega 3 and 2.2 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.