Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Canned Succotash, (corn And Limas), With Cream Style Corn

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Canned Succotash, (corn And Limas), With Cream Style Corn: 649g

Canned Succotash, (corn And Limas), With Cream Style Corn have 2.7 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Canned Succotash, (corn And Limas), With Cream Style Corn?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Frozen Broccoli Spears	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	88% 114g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	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	136% 51.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	94% 52.8g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	109% 983μg	5.05% 45.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	14.6% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	64% 0.83mg	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	405% 1621μg	71.4% 286μg	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	1308% 1178mg	46% 41.6mg	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	155% 23.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	70.7% 707mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	128% 1.16mg	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	155% 12.4mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	1.55% 6.5mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	182% 4.2mg	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	145% 1017mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	106% 1591mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	42% 1561g	13.7% 508g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Canned Succotash, (corn And Limas), With Cream Style Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Canned Succotash, (corn And Limas), With Cream Style Corn?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 500 calories of Frozen Broccoli Spears have 21.6 times more Vitamin A, 7.1 times more Vitamin B1, 4.7 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B5, 3.6 times more Vitamin B6, 5.7 times more Vitamin B9 and 28.3 times more Vitamin C than Canned Succotash, (corn And Limas), With Cream Style Corn.
• 500 calories of Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 500 calories of Frozen Broccoli Spears have 9.9 times more Calcium, 3.5 times more Iron, 42.5 times more Magnesium, 2.7 times more Phosphorus, 3.6 times more Potassium, 8.4 times more Selenium, 2.1 times more Zinc and 3.1 times more Water than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 500 kcal of Canned Succotash, (corn And Limas), With Cream Style Corn contain 1.9 times more Copper and 5.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Succotash, (corn And Limas), With Cream Style Corn contain similar levels of Manganese per 500 calories.
• 500 calories of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 8.1 times more Omega 3, 2.7 times more Fiber and 3.1 times more Protein than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Frozen Broccoli Spears and Canned Succotash, (corn And Limas), With Cream Style Corn offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Frozen Broccoli Spears as well as Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6 in 500 calories.