Comparing Nutrients in 1 kilogram Boiled Succotash VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash	16%	6%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Succotash	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	39.7% 1150kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.48g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	118% 45g	195% 74g	38g per day for Men 19-50 years
Protein	91% 50.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	92% 1.2mg	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	82.5% 330μg	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	334% 7.7mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	18.5% 684g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Succotash versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Succotash vs Boiled Red Kidney Beans:

• 1 kilogram of Boiled Succotash has 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.8 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.9 times more Vitamin B9 than Boiled and Drained Succotash.
• Both Boiled Succotash and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Succotash as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Succotash vs Boiled Red Kidney Beans:

• 1 kilogram of Boiled Succotash has 1.6 times more Manganese than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 2 times more Selenium and 1.7 times more Zinc than Boiled and Drained Succotash.
• Both Boiled Succotash and Boiled Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Boiled Succotash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 2.8 times more Omega 3, 1.6 times more Fiber and 1.7 times more Protein than Boiled and Drained Succotash.
• Both Boiled Succotash and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Boiled and Drained Succotash as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.