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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	9.63% 1.64g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	72.2% 94g	130g per day for Men 19-50 years
Sugars	14% 10g	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.3g	g per day for Men 19-50 years
Fiber	49% 18.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	35% 19.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	484% 4359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.92mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.4% 150μg	6.8% 27.2μg	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	29.7% 26.8mg	99% 89mg	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	5.44% 0.82mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	81% 0.73mg	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	50.5% 4.04mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	98% 2.25mg	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	45.4% 318mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	35.4% 1202mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	85% 1275mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	9.1% 336g	9.3% 344g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Succotash with Salt has 5.5 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 1 lb of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contains 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 Boiled Frozen Succotash, drained with Salt.
• Both Cooked Frozen Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Frozen Succotash with Salt have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Frozen Succotash, drained with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Succotash with Salt has 11.2 times more Omega 3, 4 times more Omega 6, 1.2 times more Fiber and 2.1 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 1 lb of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contains 2.9 times more Sugars than Boiled Frozen Succotash, drained with Salt.
• Both Cooked Frozen Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6