Comparing Nutrients in 100 calories Cooked Frozen Succotash VS Water Convolvulus

Weight per 100 calories

• Cooked Frozen Succotash: 108g
• Water Convolvulus: 526g

Cooked Frozen Succotash has 4.9 times more energy per 100g than Water Convolvulus. It has average energy density when compared to other foods. Raw Water Convolvulus having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Succotash or Water Convolvulus?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Cooked Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	3.28% 2.38g	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	11.6% 4.4g	29% 11g	38g per day for Men 19-50 years
Protein	8.28% 4.63g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	1.2% 10.8μg	184% 1658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.63% 0.08mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.62% 0.073mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.86% 0.1mg	39% 0.51mg	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	8.87% 35.5μg	75% 300μg	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	7.05% 6.34mg	322% 289mg	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	1.3% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Calcium	1.6% 16mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	7.17% 0.065mg	13.5% 0.12mg	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% 0.96mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.7mg	89% 374mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	36.6% 0.84mg	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	10.8% 75.3mg	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	8.4% 285mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	1.17% 0.65μg	8.6% 4.74μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	39.6% 595mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	2.15% 79.7g	13% 487g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Succotash vs Water Convolvulus:

• Raw Water Convolvulus contain 154.2 times more Vitamin A, 2 times more Vitamin B1, 7.2 times more Vitamin B2, 3.4 times more Vitamin B3, 3 times more Vitamin B5, 4.9 times more Vitamin B6, 8.5 times more Vitamin B9 and 45.6 times more Vitamin C than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Succotash vs Water Convolvulus:

• Raw Water Convolvulus contain 25.1 times more Calcium, 1.9 times more Copper, 9.2 times more Iron, 15.1 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 5.8 times more Potassium, 7.3 times more Selenium, 12.3 times more Sodium, 2 times more Zinc and 6.1 times more Water than Boiled and Drained Frozen Succotash.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Succotash has 1.3 times more Carbohydrate than Raw Water Convolvulus .
• While Raw Water Convolvulus contain 2.5 times more Fiber and 3 times more Protein than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Raw Water Convolvulus have similar amounts of Energy and Fat per 100 kcal.
• Both Boiled and Drained Frozen Succotash as well as Raw Water Convolvulus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.