Comparing Nutrients in 1 kilogram Cooked Frozen Succotash with Salt VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash with Salt	16%	8%	76%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Cooked Frozen Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	32% 930kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 200g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	30.5% 22g	75.6% 54.8g	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	108% 41g	50% 19g	38g per day for Men 19-50 years
Protein	77% 43g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.6% 13mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	123% 1.6mg	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	123% 490μg	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	65.6% 59mg	16.7% 15mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	36.7% 0.33mg	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	111% 8.9mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	100% 2.3mg	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	100% 700mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	78% 2650mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	187% 2810mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20% 741g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Succotash with Salt VS Steamed Sweet Potato Leaves with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Succotash with Salt versus 1 kg of Steamed Sweet Potato Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Succotash with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 kilogram of Cooked Frozen Succotash with Salt has 1.3 times more Vitamin B3 and 3.9 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 1 kg of Steamed Sweet Potato Leaves with Salt contains 14.7 times more Vitamin A, 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 5.3 times more Vitamin E and 40.2 times more Vitamin K than Boiled Frozen Succotash, drained with Salt.
• Both Cooked Frozen Succotash with Salt and Steamed Sweet Potato Leaves with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Frozen Succotash with Salt have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Boiled Frozen Succotash, drained with Salt as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Succotash with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 kilogram of Cooked Frozen Succotash with Salt has 1.8 times more Copper, 1.4 times more Iron, 1.2 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Zinc than Steamed Sweet Potato Leaves with Salt.
• While 1 kg of Steamed Sweet Potato Leaves with Salt contains 2.2 times more Calcium and 2.1 times more Magnesium than Boiled Frozen Succotash, drained with Salt.
• Both Cooked Frozen Succotash with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Succotash with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Succotash, drained with Salt as well as Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Succotash with Salt has 2.7 times more Energy, 3.2 times more Omega 3, 3.2 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 2 times more Protein than Steamed Sweet Potato Leaves with Salt.
• While 1 kg of Steamed Sweet Potato Leaves with Salt contains 2.5 times more Sugars than Boiled Frozen Succotash, drained with Salt.
• 1 kilogram of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6