Comparing Nutrients in 14 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Boiled Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Boiled Succotash with Salt	16%	6%	78%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Energy	12.3% 357kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	74.4% 97g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	2.74% 2g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 9.05g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	14.2% 7.98g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Vitamin A	424% 3814μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	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	86.4% 77.8mg	36% 32.5mg	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	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Calcium	15% 151mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	79% 0.71mg	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	34.2% 2.74mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	133% 3.05mg	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	30.6% 214mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.13% 301g	7.33% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Boiled Succotash with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 14 oz of Boiled Succotash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Boiled Succotash with Salt:

• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 64.1 times more Vitamin A, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled Succotash with Salt.
• While 14 oz of Boiled and Drained Succotash with Salt contain 1.6 times more Vitamin B1 and 5.5 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Boiled Succotash with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• 14 ounces of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled and Drained Succotash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Boiled Succotash with Salt:

• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 2.2 times more Calcium than Boiled Succotash with Salt.
• While 14 oz of Boiled and Drained Succotash with Salt contain 2.2 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus and 2 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Boiled Succotash with Salt contain similar levels of Copper, Potassium and Sodium per 14 ounces.
• 14 ounces of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled and Drained Succotash with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Succotash with Salt contain 10 times more Omega 3 and 2.5 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Boiled Succotash with Salt offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled and Drained Succotash with Salt provide inadequate amounts of Omega 6 in 14 ounces.