Comparing Nutrients in 7 ounces Canned Sweet Potato, Vacuum Pack VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.23% 181kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	4.02% 2.9g	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	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	88% 792μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.16μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	46.6% 187μg	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	58.2% 52.4mg	151% 136mg	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	13.2% 2mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	7.94% 0.071mg	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	22% 1.77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	22% 0.51mg	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	14% 97mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Sweet Potato, Vacuum Pack versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Vacuum Pack vs Frozen Broccoli Spears:

• 7 ounces of Canned Sweet Potato, Vacuum Pack have 7 times more Vitamin A, 1.6 times more Vitamin B3 and 2.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Vitamin B1, 2 times more Vitamin B2, 5.5 times more Vitamin B9, 2.6 times more Vitamin C, 1.4 times more Vitamin E and 46.1 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• Both Canned Sweet Potato, Vacuum Pack as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Sweet Potato, Vacuum Pack vs Frozen Broccoli Spears:

• 7 ounces of Canned Sweet Potato, Vacuum Pack have 3.9 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.2 times more Potassium and 3.1 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Calcium, 2.7 times more Selenium and 1.9 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Sweet Potato, Vacuum Pack have 3.1 times more Energy, 3.9 times more Carbohydrate and 3.4 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9.6 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Vacuum Pack.
• 7 ounces of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Canned Sweet Potato, Vacuum Pack as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.