Comparing Nutrients in 1 kilogram Succotash VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Succotash	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34% 990kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.94% 1.9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	24.2% 4.12g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	100% 38g	168% 64g	38g per day for Men 19-50 years
Protein	90% 50.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Succotash	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	92% 1.2mg	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	100% 400μg	325% 1300μg	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	168% 151mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	240% 2.16mg	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	229% 18.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	299% 6.88mg	187% 4.3mg	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	161% 1130mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	19.8% 731g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Succotash vs Boiled Kidney Beans:

• Raw Succotash has more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 12.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B5 and 3.3 times more Vitamin B9 than Raw Succotash.
• Both Raw Succotash and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Succotash as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Succotash vs Boiled Kidney Beans:

• Raw Succotash has 1.6 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Calcium, 1.8 times more Selenium and 1.6 times more Zinc than Raw Succotash.
• Both Raw Succotash and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Succotash has 2 times more Fat and 3.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Energy, 2.2 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Raw Succotash.
• Both Raw Succotash and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Succotash as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.