Canned Mashed Sweet Potato has 4.6 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.
Discover which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Broccoli Raab?
Canned Mashed Sweet Potato VS Broccoli Raab Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Broccoli Raab?
Lets compare vitamin content per 500 calories of Canned Mashed Sweet Potato vs Broccoli Raab:
500 kcal of Raw Broccoli Raab contain 1.4 times more Vitamin A, 27.5 times more Vitamin B1, 6.6 times more Vitamin B2, 5.9 times more Vitamin B3, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 34.6 times more Vitamin B9, 17.8 times more Vitamin C, 6.8 times more Vitamin E and 428.5 times more Vitamin K than Canned Mashed Sweet Potato.
500 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
Both Canned Mashed Sweet Potato as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Canned Mashed Sweet Potato vs Broccoli Raab:
500 calories of Canned Mashed Sweet Potato have 1.4 times more Copper than Broccoli Raab.
While 500 kcal of Raw Broccoli Raab contain 16.5 times more Calcium, 7.4 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 6.4 times more Phosphorus, 4.3 times more Potassium, 5.7 times more Selenium, 2 times more Sodium, 16.8 times more Zinc and 5.8 times more Water than Canned Mashed Sweet Potato.
500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 500 calories:
500 calories of Canned Mashed Sweet Potato have 1.8 times more Carbohydrate and 3.1 times more Sugars than Broccoli Raab.
While 500 kcal of Raw Broccoli Raab contain 11.2 times more Fat, 66.7 times more Omega 3, 7.3 times more Fiber and 7.4 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Broccoli Raab offer comparable quantities of Energy per 500 calories.
500 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
Both Canned Mashed Sweet Potato as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.