Comparing Nutrients in 1 pound Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.85% 286kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.8% 63.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	31% 11.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	21% 11.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	69.8% 0.91mg	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	36.3% 145μg	122% 490μg	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	23% 21mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	30% 2.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	38.3% 0.88mg	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	35.6% 249mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10% 372g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 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 Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids vs Boiled Broccoli:

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 1.8 times more Copper, 1.9 times more Manganese and 5.4 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.3 times more Iron, 1.8 times more Potassium and 2.7 times more Selenium 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 Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 1.8 times more Energy, 3.9 times more Omega 6 and 1.9 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Boiled and Drained Broccoli have similar amounts of Protein per 1 lb.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.