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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	9.63% 1.64g	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	69.6% 90g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	14% 10g	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	49% 18.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	35% 19.5g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.92mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	29.7% 26.8mg	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	5.44% 0.82mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	50.5% 4.04mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	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	45.4% 318mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	35.4% 1202mg	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	85% 1275mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.1% 336g	11% 405g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Frozen 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 Cooked Frozen Succotash with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 pound of Cooked Frozen Succotash with Salt has 1.3 times more Vitamin B3 and 3.9 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 14.7 times more Vitamin A, 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 5.3 times more Vitamin E and 40.2 times more Vitamin K than Boiled Frozen Succotash, drained with Salt.
• Both Cooked Frozen Succotash with Salt and Steamed Sweet Potato Leaves with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Frozen Succotash with Salt have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Boiled Frozen Succotash, drained 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 Cooked Frozen Succotash with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 pound of Cooked Frozen Succotash with Salt has 1.8 times more Copper, 1.4 times more Iron, 1.2 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Zinc than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 2.2 times more Calcium and 2.1 times more Magnesium than Boiled Frozen Succotash, drained with Salt.
• Both Cooked Frozen Succotash with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Potassium, 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 Steamed Sweet Potato Leaves 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 2.7 times more Energy, 3.2 times more Omega 3, 3.2 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 2 times more Protein than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 2.5 times more Sugars than Boiled Frozen Succotash, drained with Salt.
• 1 pound of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6