Comparing Nutrients in 1 kilogram Cooked Frozen Succotash VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Energy	32% 930kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	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	153% 200g	153% 199g	130g per day for Men 19-50 years
Sugars	30.5% 22g	NA	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	105% 40g	38g per day for Men 19-50 years
Protein	77% 43g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	11% 100μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.6% 13mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	51.6% 2.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	77% 1mg	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	105% 420μg	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	94% 85mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Calcium	15% 150mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	70% 0.63mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	128% 2.95mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	78% 2650mg	86.8% 2950mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	20% 741g	20% 741g	3700g per day for Men 19-50 years

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

• Frozen Succotash, Unprepared contains 1.3 times more Vitamin A, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Frozen Succotash as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of minerals per 1 kg
• Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of macro-nutrients per 1 kg
• Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled and Drained Frozen Succotash as well as Frozen Succotash, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.