Comparing Nutrients in 1 pound Canned Sweet Potato, Vacuum Pack VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	14.2% 413kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	73.7% 96g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	201% 1810μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	24% 7.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	34% 136μg	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	133% 120mg	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	30.2% 4.54mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	21.7% 0.2mg	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	50.5% 4.04mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	64% 1.47mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Boiled Spears Frozen Broccoli per 1 lb

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

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

• 1 pound of Canned Sweet Potato, Vacuum Pack has 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 Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 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.
• 1 pound of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Sweet Potato, Vacuum Pack has 3.2 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 1.7 times more Potassium and 2.2 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.3 times more Calcium, 2.7 times more Selenium and 1.7 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

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