Comparing Nutrients in 1 kilogram Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Boiled Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Boiled Succotash with Salt	16%	6%	78%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Energy	31% 900kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	4.63% 1.48g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	187% 244g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	36% 20g	91% 50.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	113% 5.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	82.5% 330μg	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	218% 196mg	91% 82mg	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	47.3% 7.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	199% 1.8mg	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	86.3% 6.9mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	334% 7.7mg	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	77% 540mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	20.5% 758g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Boiled Succotash with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 1 kg of Boiled Succotash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Boiled Succotash with Salt:

• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 64.1 times more Vitamin A, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled Succotash with Salt.
• While 1 kg of Boiled and Drained Succotash with Salt contains 1.6 times more Vitamin B1 and 5.5 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Boiled Succotash with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled and Drained Succotash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Boiled Succotash with Salt:

• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.2 times more Calcium than Boiled Succotash with Salt.
• While 1 kg of Boiled and Drained Succotash with Salt contains 2.2 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus and 2 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Boiled Succotash with Salt contain similar levels of Copper, Potassium and Sodium per one kilogram.
• 1 kilogram of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled and Drained Succotash with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Succotash with Salt contains 10 times more Omega 3 and 2.5 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Boiled Succotash with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled and Drained Succotash with Salt provide inadequate amounts of Omega 6 in one kilogram.