Comparing Nutrients in 1 kilogram Boiled Succotash VS Cooked Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash	16%	6%	78%
Cooked Frozen Succotash	16%	8%	76%

Macro Nutrients

	Boiled Succotash	Cooked Frozen Succotash	Recommended Dietary Allowance
Energy	39.7% 1150kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.48g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	188% 244g	153% 200g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	108% 41g	38g per day for Men 19-50 years
Protein	91% 50.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash	Cooked Frozen Succotash	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	81.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	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	82.5% 330μg	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	91% 82mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash	Cooked Frozen Succotash	Recommended Dietary Allowance
Calcium	17% 170mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	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	190% 15mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	334% 7.7mg	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	167% 1170mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	78% 2650mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	18.5% 684g	20% 741g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash VS Cooked Frozen Succotash per 1 kg

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

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

• 1 kilogram of Boiled Succotash has 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.4 times more Vitamin C than Cooked Frozen Succotash.
• Both Boiled Succotash and Cooked Frozen Succotash provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• Both Boiled and Drained Succotash as well as Boiled and Drained Frozen Succotash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Succotash has 3 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Cooked Frozen Succotash.
• While 1 kg of Boiled and Drained Frozen Succotash contains 2.6 times more Sodium than Boiled and Drained Succotash.
• Both Boiled and Drained Succotash as well as Boiled and Drained Frozen Succotash lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Succotash has 1.2 times more Energy and 1.2 times more Carbohydrate than Cooked Frozen Succotash.
• Both Boiled Succotash and Cooked Frozen Succotash offer comparable quantities of Omega 3, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Succotash provide inadequate amounts of Omega 6