Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cooked Frozen Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Succotash with Salt	16%	8%	76%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.32% 3.13g	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	11% 4.25g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	10.4% 0.13mg	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	33.3% 133μg	11.7% 46.8μg	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	108% 97mg	9.3% 8.36mg	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	12.8% 1.9mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	9.45% 0.085mg	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	12.8% 1.02mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	17.3% 0.4mg	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	12% 83.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	26.6% 398mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Frozen Succotash with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Cooked Frozen Succotash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Cooked Frozen Succotash with Salt:

• 5 ounces of Frozen Broccoli Spears have 5.7 times more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, 11.6 times more Vitamin C, 7.5 times more Vitamin E and 37.6 times more Vitamin K than Cooked Frozen Succotash with Salt.
• While 5 oz of Boiled Frozen Succotash, drained with Salt contain 2.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Succotash with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Cooked Frozen Succotash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled Frozen Succotash, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cooked Frozen Succotash with Salt:

• 5 ounces of Frozen Broccoli Spears have 2.7 times more Calcium, 3.2 times more Selenium and 1.2 times more Water than Cooked Frozen Succotash with Salt.
• While 5 oz of Boiled Frozen Succotash, drained with Salt contain 1.7 times more Copper, 1.4 times more Magnesium, 16.5 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Succotash with Salt contain similar levels of Iron, Manganese, Phosphorus and Potassium per five ounces.
• 5 ounces of Cooked Frozen Succotash with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.9 times more Omega 3 than Cooked Frozen Succotash with Salt.
• While 5 oz of Boiled Frozen Succotash, drained with Salt contain 3.2 times more Energy, 9.8 times more Omega 6, 3.7 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6