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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Broccoli Raab	Recommended Dietary Allowance
Energy	3.14% 91kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.17% 0.029g	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	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	44.3% 399μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	13% 0.17mg	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	20.8% 83μg	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	22.4% 20mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	4.67% 0.042mg	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	11% 0.89mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	17% 0.4mg	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	7% 49mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.05% 76g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Canned Sweet Potato, Vacuum Pack versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Sweet Potato, Vacuum Pack have 3 times more Vitamin A, 1.6 times more Vitamin B5 and 1.3 times more Vitamin C than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 4.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4.9 times more Vitamin B9, 1.6 times more Vitamin E and 101.8 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Broccoli Raab provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Sweet Potato, Vacuum Pack have 3.3 times more Copper, 1.6 times more Potassium and 1.6 times more Sodium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 4.9 times more Calcium, 2.4 times more Iron, 1.5 times more Phosphorus and 4.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Broccoli Raab contain similar levels of Magnesium, Manganese and Water per 100 grams.
• 100 grams of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Sweet Potato, Vacuum Pack have 4.1 times more Energy, 7.4 times more Carbohydrate and 13.2 times more Sugars than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 14.5 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Canned Sweet Potato, Vacuum Pack.
• 100 grams of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.