Comparing Nutrients in 14 ounces Broccoli VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Broccoli	Frozen Succotash	Recommended Dietary Allowance
Energy	4.65% 135kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	8.43% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	61% 79g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	20% 11g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	34% 5.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	30.5% 0.4mg	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	62.5% 250μg	41.7% 167μg	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	393% 354mg	37.5% 33.7mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Succotash	Recommended Dietary Allowance
Calcium	18.7% 187mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	27.8% 0.25mg	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	36.2% 2.9mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	51% 1.17mg	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	37.4% 262mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	34.4% 1171mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.95% 294g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Frozen Succotash:

• Raw Broccoli has 2.4 times more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 10.5 times more Vitamin C than Frozen Succotash, Unprepared.
• While Frozen Succotash, Unprepared contains 2.2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Frozen Succotash, Unprepared have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Broccoli as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Frozen Succotash:

• Raw Broccoli has 2.9 times more Calcium, 4.2 times more Selenium and 1.2 times more Water than Frozen Succotash, Unprepared.
• While Frozen Succotash, Unprepared contains 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen Succotash, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Succotash, Unprepared contains 2.7 times more Energy, 7.4 times more Omega 6, 3 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Frozen Succotash, Unprepared have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Frozen Succotash, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.