Comparing Nutrients in 1 pound Frozen Succotash VS Cooked Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Frozen Succotash	16%	8%	76%
Cooked Frozen Succotash	16%	8%	76%

Macro Nutrients

	Frozen Succotash	Cooked Frozen Succotash	Recommended Dietary Allowance
Energy	14.5% 422kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	9.63% 1.64g	9.63% 1.64g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	47.7% 18g	49% 18.6g	38g per day for Men 19-50 years
Protein	35% 19.5g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Succotash	Cooked Frozen Succotash	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	37% 5.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	33% 0.43mg	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	47.6% 191μg	37.4% 150μg	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	43% 38.6mg	29.7% 26.8mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Succotash	Cooked Frozen Succotash	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	30.2% 0.27mg	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	53.3% 4.26mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	55.2% 1.27mg	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	50.5% 354mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	39.4% 1338mg	35.4% 1202mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.1% 336g	9.1% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Succotash vs Cooked Frozen Succotash:

• Frozen Succotash, Unprepared has 1.3 times more Vitamin A, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Succotash.
• Both Frozen Succotash, Unprepared and Boiled and Drained Frozen Succotash have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Frozen Succotash, Unprepared as well as Boiled and Drained Frozen Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Succotash vs Cooked Frozen Succotash:

Both Frozen Succotash, Unprepared and Boiled and Drained Frozen Succotash have similar amounts of minerals per 1 lb
• Both Frozen Succotash, Unprepared and Boiled and Drained Frozen Succotash have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Frozen Succotash, Unprepared and Boiled and Drained Frozen Succotash have similar amounts of macro-nutrients per 1 lb
• Both Frozen Succotash, Unprepared and Boiled and Drained Frozen Succotash have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Frozen Succotash, Unprepared as well as Boiled and Drained Frozen Succotash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.