Comparing Nutrients in 1 kilogram Oranges VS Cooked Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Succotash	16%	8%	76%

Macro Nutrients

	Oranges	Cooked Frozen Succotash	Recommended Dietary Allowance
Energy	16.2% 470kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	153% 200g	130g per day for Men 19-50 years
Sugars	129% 94g	30.5% 22g	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	63% 24g	108% 41g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Succotash	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	81.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	73% 0.95mg	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	75% 300μg	82.5% 330μg	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	591% 532mg	65.6% 59mg	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	12% 1.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Succotash	Recommended Dietary Allowance
Calcium	40% 400mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	66.7% 0.6mg	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	12.5% 1mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	122% 2.8mg	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	20% 140mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	78% 2650mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	20% 741g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cooked Frozen Succotash:

• Raw Oranges have 9 times more Vitamin C than Boiled and Drained Frozen Succotash.
• While Boiled and Drained Frozen Succotash contains 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Succotash have similar amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Frozen Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cooked Frozen Succotash:

• Raw Oranges have 2.7 times more Calcium than Boiled and Drained Frozen Succotash.
• While Boiled and Drained Frozen Succotash contains 1.3 times more Copper, 8.9 times more Iron, 2.3 times more Magnesium, 11.2 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, more Sodium and 6.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Succotash have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 4.2 times more Sugars than Boiled and Drained Frozen Succotash.
• While Boiled and Drained Frozen Succotash contains 2 times more Energy, 9.6 times more Omega 3, 20.1 times more Omega 6, 1.7 times more Carbohydrate, 1.7 times more Fiber and 4.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Frozen Succotash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.