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

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Cream Style Corn	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	26.6% 770kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	47% 26.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Cream Style Corn	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	100% 1.3mg	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	75% 300μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Cream Style Corn	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	47.8% 0.43mg	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	68.8% 5.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21% 782g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Succotash, (corn And Limas), With Cream Style Corn VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Succotash, (corn And Limas), With Cream Style Corn versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn has 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 7.3 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 6.3 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 Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn has 4.1 times more Copper, 2 times more Manganese, 10.2 times more Sodium and 1.4 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 4.6 times more Calcium, 20 times more Magnesium and 3.2 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 Spears Frozen Broccoli contain similar levels of Iron, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn has 2.8 times more Energy and 3.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.