Comparing Nutrients in 14 ounces Frozen Succotash VS Cooked Frozen Succotash

Macros Ratio

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

Macro Nutrients

	Frozen Succotash	Cooked 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	NA	12% 8.77g	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	41.8% 16g	43% 16.3g	38g per day for Men 19-50 years
Protein	30.5% 17g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Succotash	Cooked Frozen Succotash	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	29% 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	41.7% 167μg	32.7% 131μg	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	37.5% 33.7mg	26% 23.4mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Succotash	Cooked Frozen Succotash	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	26.5% 0.24mg	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	46.6% 3.73mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	48.3% 1.1mg	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	44.2% 310mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	34.4% 1171mg	31% 1052mg	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	17% 1.87mg	16.2% 1.8mg	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 Frozen Succotash vs Cooked Frozen Succotash:

• Frozen Succotash, Unprepared has 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 Frozen Succotash, Unprepared and Boiled and Drained Frozen Succotash have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen Succotash, Unprepared as well as Boiled and Drained Frozen Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

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