Comparing Nutrients in 1 pound Boiled Succotash with Salt VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Boiled Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	17.4% 503kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	41% 23g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.4% 2.57mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	56% 0.73mg	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	37.4% 150μg	55.6% 222μg	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	41.3% 37mg	7.56% 6.8mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	16.6% 0.15mg	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% 6.9mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	45% 1.04mg	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	76% 531mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.4% 310g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash with Salt VS Steamed Sweet Potato Leaves with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Succotash with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 pound of Boiled Succotash with Salt has 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.5 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 9.8 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained Succotash with Salt.
• 1 pound of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• 1 pound of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Boiled and Drained Succotash with Salt as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Succotash with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 pound of Boiled Succotash with Salt has 5.4 times more Copper, 2.4 times more Iron, 3.4 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 2.4 times more Zinc than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 1.9 times more Calcium and 1.3 times more Water than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Magnesium and Sodium per one pound.
• 1 pound of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Succotash with Salt as well as Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Succotash with Salt has 3.2 times more Energy, 2.9 times more Omega 3, 3.3 times more Carbohydrate and 2.3 times more Protein than Steamed Sweet Potato Leaves with Salt.
• 1 pound of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Succotash with Salt as well as Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Omega 6 in one pound.