Comparing Nutrients in 14 ounces Cooked Frozen Succotash VS 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	12.7% 369kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	NA	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	9.56% 12.4g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	30.5% 17g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	139% 1250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	29.3% 0.38mg	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	56.6% 226μg	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	243% 218mg	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	Water Convolvulus	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	10% 0.091mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	27.6% 0.64mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	7.95% 294g	9.9% 367g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Succotash has 2.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Water Convolvulus .
• While Raw Water Convolvulus contain 31.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 9.3 times more Vitamin C than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Raw Water Convolvulus have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled and Drained Frozen Succotash as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Frozen Succotash has 2.6 times more Copper, 1.8 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Raw Water Convolvulus .
• While Raw Water Convolvulus contain 5.1 times more Calcium, 1.9 times more Iron, 3.1 times more Magnesium, 1.5 times more Selenium and 2.5 times more Sodium than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Raw Water Convolvulus have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Succotash has 4.9 times more Energy, 6.4 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Raw Water Convolvulus .
• Both Boiled and Drained Frozen Succotash as well as Raw Water Convolvulus have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.