Comparing Nutrients in 1 kilogram Succotash VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Succotash	Baked White Potatoes	Recommended Dietary Allowance
Energy	34% 990kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.94% 1.9g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	24.2% 4.12g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	100% 38g	55.3% 21g	38g per day for Men 19-50 years
Protein	90% 50.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Succotash	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	162% 2.1mg	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	100% 400μg	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Baked White Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	299% 6.88mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.8% 731g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Succotash vs Baked White Potatoes:

• Raw Succotash has 15 times more Vitamin A, 4.3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Succotash.
• Both Raw Succotash and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 1 kg.
• Both Raw Succotash as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Succotash vs Baked White Potatoes:

• Raw Succotash has 1.8 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Raw Succotash.
• Both Raw Succotash and Baked Whole White Potatoes have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Succotash has 6.8 times more Fat, 5.1 times more Omega 3, 8.4 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Raw Succotash and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Succotash as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.