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

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Cooked Frozen Succotash with Salt	16%	8%	76%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Energy	31% 900kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	153% 200g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	30.5% 22g	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	108% 41g	38g per day for Men 19-50 years
Protein	36% 20g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	81.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	73% 0.95mg	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	65.6% 59mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	66.7% 0.6mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	122% 2.8mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	78% 2650mg	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	187% 2810mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	20.5% 758g	20% 741g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Cooked Frozen 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 Cooked Frozen 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 Cooked Frozen Succotash with Salt:

• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 96.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 3.3 times more Vitamin C and 3.9 times more Vitamin E than Cooked Frozen Succotash with Salt.
• While 1 kg of Boiled Frozen Succotash, drained with Salt contains 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 Cooked Frozen Succotash with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 1 kilogram of Cooked Frozen Succotash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled Frozen Succotash, drained 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 Cooked Frozen Succotash with Salt:

• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.5 times more Calcium, 2.7 times more Copper, 1.8 times more Manganese and 1.8 times more Potassium than Cooked Frozen Succotash with Salt.
• While 1 kg of Boiled Frozen Succotash, drained with Salt contains 1.3 times more Iron, 1.3 times more Phosphorus and 1.4 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Cooked Frozen Succotash with Salt contain similar levels of Magnesium, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Succotash with Salt lack sufficient amounts of Calcium
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled Frozen Succotash, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.9 times more Sugars than Cooked Frozen Succotash with Salt.
• While 1 kg of Boiled Frozen Succotash, drained with Salt contains 11.2 times more Omega 3, 4 times more Omega 6 and 2.1 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Cooked Frozen Succotash with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6