Comparing Nutrients in 100 grams Canned Sweet Potato, Vacuum Pack VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.14% 91kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.08g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	44.3% 399μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.3% 1.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	27% 108μg	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	29.3% 26.4mg	72% 65mg	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	6.67% 1mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.2% 22mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	11% 0.89mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	8.43% 0.19mg	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% 49mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.05% 76g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Sweet Potato, Vacuum Pack vs Boiled Broccoli:

• Canned Sweet Potato, Vacuum Pack has 5.2 times more Vitamin A and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B9, 2.5 times more Vitamin C, 1.5 times more Vitamin E and 64.1 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Sweet Potato, Vacuum Pack vs Boiled Broccoli:

• Canned Sweet Potato, Vacuum Pack has 2.3 times more Copper, 1.3 times more Iron, 2.3 times more Manganese and 1.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Calcium, 1.4 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Broccoli have similar amounts of Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Sweet Potato, Vacuum Pack has 2.6 times more Energy, 2.9 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.2 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.