Comparing Nutrients in 5 ounces Broccoli VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	1.66% 48kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	23% 29.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	30% 22g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.14% 4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	59.4% 534μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.9% 0.57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	2.5% 9.92μg	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	140% 126mg	16.5% 15mg	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	7.37% 1.1mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	19.5% 0.18mg	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	13% 1.03mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	31.2% 0.72mg	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	13.4% 94mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Raw Broccoli has 3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 9 times more Vitamin B9, 8.5 times more Vitamin C and 48.4 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 12.2 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin E per 5 oz.
• Both Raw Broccoli as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Raw Broccoli has 3.1 times more Calcium, 1.6 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Potassium, 3.6 times more Selenium and 2.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.5 times more Copper and 2.4 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Iron, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 4.8 times more Omega 3 and 2.9 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.6 times more Energy, 3.2 times more Carbohydrate and 9.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber per 5 oz.
• Both Raw Broccoli as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.