Comparing Nutrients in 1 kilogram Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	68.4% 26g	55.3% 21g	38g per day for Men 19-50 years
Protein	46.4% 26g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	162% 2.1mg	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	80% 320μg	95% 380μg	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	51% 46mg	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	141% 1.27mg	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	66.3% 5.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	82% 1.9mg	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	78.6% 550mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22% 820g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids vs Baked White Potatoes:

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 1.3 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 4.3 times more Vitamin B6 and 2.7 times more Vitamin C than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids vs Baked White Potatoes:

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 1.9 times more Manganese, 31.6 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Magnesium, 1.4 times more Phosphorus and 3.3 times more Potassium than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Baked Whole White Potatoes have similar amounts of Calcium, Copper, Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 2.5 times more Omega 3, 4.1 times more Omega 6, 1.2 times more Fiber and 1.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Energy and 1.5 times more Carbohydrate than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.