Comparing Nutrients in 1 kilogram Steamed Sweet Potato Leaves VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Steamed Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Energy	12% 350kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	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	56.8% 73.8g	153% 199g	130g per day for Men 19-50 years
Sugars	75.6% 54.8g	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	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	50% 19g	105% 40g	38g per day for Men 19-50 years
Protein	39% 22g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	163% 1470μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	51.6% 2.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	77% 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	123% 490μg	105% 420μg	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	16.7% 15mg	94% 85mg	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	64% 9.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Calcium	33% 330mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	70% 0.63mg	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	78.8% 6.3mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	128% 2.95mg	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	57% 400mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	86.8% 2950mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	24% 892g	20% 741g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Frozen Succotash per 1 kg

Compare the macro and micronutrient content in 1 kg of Steamed Sweet Potato Leaves versus 1 kg of Frozen Succotash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Steamed Sweet Potato Leaves vs Frozen Succotash:

• 1 kilogram of Steamed Sweet Potato Leaves has 11.3 times more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2 and 1.6 times more Vitamin B6 than Frozen Succotash.
• While 1 kg of Frozen Succotash, Unprepared contains 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.7 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Frozen Succotash provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Succotash have insufficient amounts of Vitamin A
• Both Steamed Sweet Potato Leaves as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Steamed Sweet Potato Leaves vs Frozen Succotash:

• 1 kilogram of Steamed Sweet Potato Leaves has 2.1 times more Calcium, 2 times more Magnesium and 1.2 times more Water than Frozen Succotash.
• While 1 kg of Frozen Succotash, Unprepared contains 1.9 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 6.4 times more Sodium and 1.8 times more Zinc than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Frozen Succotash contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Succotash lack sufficient amounts of Calcium
• Both Steamed Sweet Potato Leaves as well as Frozen Succotash, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Succotash, Unprepared contains 2.7 times more Energy, 3.2 times more Omega 3, 3.2 times more Omega 6, 2.7 times more Carbohydrate, 2.1 times more Fiber and 2 times more Protein than Steamed Sweet Potato Leaves.
• 1 kilogram of Steamed Sweet Potato Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6