Comparing Nutrients in 1 kilogram Canned Succotash, (corn And Limas), With Cream Style Corn VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Cream Style Corn	Boiled Broccoli	Recommended Dietary Allowance
Energy	26.6% 770kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	47% 26.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Cream Style Corn	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	154% 2mg	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	110% 440μg	270% 1080μg	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	71% 64mg	721% 649mg	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	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Cream Style Corn	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	68.8% 5.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	84.3% 1.94mg	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	84.3% 590mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	21% 782g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 11 times more Vitamin A, 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 10.1 times more Vitamin C than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Succotash, (corn And Limas), With Cream Style Corn vs Boiled Broccoli:

• Canned Succotash, (corn And Limas), With Cream Style Corn have 2.9 times more Copper, 3.3 times more Manganese and 6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 21 times more Magnesium, 1.6 times more Potassium and 2.7 times more Selenium than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn and Boiled and Drained Broccoli have similar amounts of Iron, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Succotash, (corn And Limas), With Cream Style Corn have 2.2 times more Energy, 4.3 times more Omega 6 and 2.5 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Omega 3 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn and Boiled and Drained Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.