Comparing Nutrients in 14 ounces Boiled Broccoli VS Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%

Macro Nutrients

	Boiled Broccoli	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Energy	4.8% 139kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	17% 9.45g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	34% 306μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	31.8% 127μg	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	286% 258mg	20.3% 18.3mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	63% 1.45mg	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	38% 266mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.8% 325g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• Boiled and Drained Broccoli has 11 times more Vitamin A, 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B5, 4.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 14.1 times more Vitamin C than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Boiled and Drained Broccoli and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Broccoli as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• Boiled and Drained Broccoli has 3.6 times more Calcium, 1.3 times more Iron, 1.2 times more Phosphorus, 1.8 times more Potassium and 2.7 times more Selenium than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 1.8 times more Copper, 1.9 times more Manganese and 5.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 3.2 times more Omega 3 and 1.3 times more Fiber than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 1.8 times more Energy, 3.9 times more Omega 6 and 1.9 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Broccoli as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.