Comparing Nutrients in 1 kilogram Cooked Frozen Succotash VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Cooked Frozen Succotash	Sweet Potato	Recommended Dietary Allowance
Energy	32% 930kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 200g	155% 201g	130g per day for Men 19-50 years
Sugars	30.5% 22g	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	108% 41g	79% 30g	38g per day for Men 19-50 years
Protein	77% 43g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Sweet Potato	Recommended Dietary Allowance
Vitamin A	11% 100μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.6% 13mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	58.3% 17.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.5% 330μg	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Sweet Potato	Recommended Dietary Allowance
Calcium	15% 150mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	168% 1.5mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	112% 2.58mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	78% 2650mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20% 741g	21% 773g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Succotash VS Sweet Potato per 1 kg

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

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

• 1 kilogram of Cooked Frozen Succotash has 2.3 times more Vitamin B3, 3 times more Vitamin B9, 2.5 times more Vitamin C and 1.5 times more Vitamin K than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 70.9 times more Vitamin A, 3.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Frozen Succotash have insufficient amounts of Vitamin A
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Succotash as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Cooked Frozen Succotash has 1.5 times more Iron, 1.5 times more Phosphorus and 1.5 times more Zinc than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 2 times more Calcium, 2.5 times more Copper and 1.3 times more Potassium than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato contain similar levels of Magnesium, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Succotash lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Succotash as well as Raw Sweet Potato lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Succotash has 67 times more Omega 3, 27.8 times more Omega 6, 1.4 times more Fiber and 2.7 times more Protein than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 1.9 times more Sugars than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6