Comparing Nutrients in 100 grams Canned Mashed Sweet Potato VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Mashed Sweet Potato	Broccoli	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	7.5% 5.45g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Broccoli	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.96mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.57% 1.97μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	15.8% 63μg	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	5.78% 5.2mg	99% 89.2mg	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	7.27% 1.1mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	5.44% 0.049mg	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	16.6% 1.33mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	9.13% 0.21mg	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	7.43% 52mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2% 74g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Mashed Sweet Potato vs Broccoli:

• Canned Mashed Sweet Potato has 14 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 5.7 times more Vitamin B9, 17.2 times more Vitamin C and 42.3 times more Vitamin K than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Raw Broccoli have similar amounts of Vitamin B5 per 100 g.
• Both Canned Mashed Sweet Potato as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Mashed Sweet Potato vs Broccoli:

• Canned Mashed Sweet Potato has 5.7 times more Copper, 1.8 times more Iron, 4.7 times more Manganese and 2.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.3 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium and 2 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Raw Broccoli have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Mashed Sweet Potato has 3 times more Energy, 3.5 times more Carbohydrate and 3.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.