Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum Pack VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Canned Sweet Potato, Vacuum Pack: 550g
• Cooked Chopped Frozen Broccoli: 1786g

Canned Sweet Potato, Vacuum Pack has 3.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Sweet Potato, Vacuum Pack or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	73.5% 96g	130g per day for Men 19-50 years
Sugars	38% 27.5g	36.2% 26.3g	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	26% 9.9g	141% 53.6g	38g per day for Men 19-50 years
Protein	16% 9.07g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	244% 2192μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.5% 2.87mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29% 8.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 93μg	250% 1000μg	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	161% 145mg	796% 716mg	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	36.6% 5.5mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 121mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	67.5% 0.61mg	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	61% 4.9mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	173% 4mg	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	38.5% 269mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	50.4% 1714mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	43.8% 1620g	3700g per day for Men 19-50 years

Canned Sweet Potato, Vacuum Pack VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Sweet Potato, Vacuum Pack or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Canned Sweet Potato, Vacuum Pack vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Sweet Potato, Vacuum Pack have 2.4 times more Vitamin A than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 4.8 times more Vitamin B1, 4.6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 10.7 times more Vitamin B9, 4.9 times more Vitamin C, 4.3 times more Vitamin E and 130.1 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Sweet Potato, Vacuum Pack vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Sweet Potato, Vacuum Pack have 1.3 times more Copper and 1.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 4.9 times more Calcium, 2.2 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 3.3 times more Selenium, 5.1 times more Zinc and 3.9 times more Water than Canned Sweet Potato, Vacuum Pack.
• 500 calories of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Sweet Potato, Vacuum Pack have 1.2 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 10.5 times more Omega 3, 5.4 times more Fiber and 6.1 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.