Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS 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	2% 57.5kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.56% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	27% 35g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.36% 5.24g	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	12.6% 113μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	19.5% 0.25mg	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	46.6% 187μg	22% 87.3μg	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	151% 136mg	14% 12.7mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	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	8.14% 81.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	39.2% 0.35mg	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	18% 1.43mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	55.7% 1.28mg	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	16.7% 117mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Succotash, (corn And Limas), With Cream Style Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Canned Succotash, (corn And Limas), With Cream Style Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 7 ounces of Frozen Broccoli Spears have 8.1 times more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 10.7 times more Vitamin C than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 7 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Succotash, (corn And Limas), With Cream Style Corn provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces 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 seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 7 ounces of Frozen Broccoli Spears have 3.7 times more Calcium, 1.3 times more Iron, 16 times more Magnesium, 1.4 times more Potassium and 3.2 times more Selenium than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 7 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 4.9 times more Copper, 2.5 times more Manganese, 14.4 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Succotash, (corn And Limas), With Cream Style Corn contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3 times more Omega 3 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 7 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 2.7 times more Energy and 3.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Succotash, (corn And Limas), With Cream Style Corn offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6 in seven ounces.