Comparing Nutrients in 1 kilogram Boiled Succotash with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Boiled Succotash with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	38.3% 1110kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.48g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 244g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.3g	g per day for Men 19-50 years
Fiber	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	91% 50.7g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.5% 330μg	15% 60μg	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	91% 82mg	142% 128mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	104% 0.94mg	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	190% 15mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	334% 7.7mg	116% 2.66mg	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	167% 1170mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	175% 2630mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	18.5% 684g	21.7% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Succotash with Salt versus 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Succotash with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 kilogram of Boiled Succotash with Salt has 3 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.5 times more Vitamin B9 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 52.5 times more Vitamin A, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Succotash with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 kilogram of Boiled Succotash with Salt has 1.9 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium and 3.2 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 1.6 times more Calcium than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Boiled Succotash with Salt lack sufficient amounts of Calcium
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Succotash with Salt has 1.5 times more Energy, more Omega 3, 1.4 times more Carbohydrate and 3.7 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 6 in one kilogram.