Comparing Nutrients in 14 ounces Cooked Frozen Succotash VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Energy	12.7% 369kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	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	61% 79g	61% 79g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	43% 16.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	30.5% 17g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	34% 5.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	32.7% 131μg	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	26% 23.4mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	44% 3.53mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	39.7% 278mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	34.4% 1171mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	7.95% 294g	7.95% 294g	3700g per day for Men 19-50 years

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

• Frozen Succotash, Unprepared contains 1.3 times more Vitamin A, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Frozen Succotash as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Succotash vs Frozen Succotash:

Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of minerals per 14 oz
• Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of macro-nutrients per 14 oz
• Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled and Drained Frozen Succotash as well as Frozen Succotash, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.