Comparing Nutrients in 1 kilogram Cooked Frozen Succotash VS Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Cooked Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Energy	32% 930kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	NA	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 200g	24% 31.3g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	77% 43g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	11% 100μg	350% 3150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.6% 13mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	74% 0.96mg	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	143% 570μg	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	611% 550mg	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	Water Convolvulus	Recommended Dietary Allowance
Calcium	15% 150mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	25.6% 0.23mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	69.6% 1.6mg	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	55.7% 390mg	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	30% 450mg	75.3% 1130mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	20% 741g	25% 925g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Succotash has 2.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Water Convolvulus .
• While Raw Water Convolvulus contain 31.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 9.3 times more Vitamin C than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Raw Water Convolvulus have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Frozen Succotash as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Frozen Succotash has 2.6 times more Copper, 1.8 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Raw Water Convolvulus .
• While Raw Water Convolvulus contain 5.1 times more Calcium, 1.9 times more Iron, 3.1 times more Magnesium, 1.5 times more Selenium and 2.5 times more Sodium than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Raw Water Convolvulus have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Succotash has 4.9 times more Energy, 6.4 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Raw Water Convolvulus .
• Both Boiled and Drained Frozen Succotash as well as Raw Water Convolvulus have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.