Comparing Nutrients in 1 pound Succotash VS Boiled Succotash

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Boiled Succotash	16%	6%	78%

Macro Nutrients

	Succotash	Boiled Succotash	Recommended Dietary Allowance
Energy	15.5% 449kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	8.56% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	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	45.4% 17.2g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	40.7% 23g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Succotash	Boiled Succotash	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	51.4% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40.5% 0.53mg	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	45.4% 181μg	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	76% 68.5mg	41.3% 37mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Boiled Succotash	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	90% 0.81mg	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	104% 8.3mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	152% 3.5mg	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	73.2% 513mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	54.7% 1860mg	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	1.2% 18mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.96% 332g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Succotash vs Boiled Succotash:

• Raw Succotash has 1.2 times more Vitamin B1, 1.2 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains 4.4 times more Vitamin B5 than Raw Succotash.
• Both Raw Succotash and Boiled and Drained Succotash have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Succotash as well as Boiled and Drained Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Succotash vs Boiled Succotash:

• Raw Succotash has 1.2 times more Iron than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains 4.3 times more Sodium than Raw Succotash.
• Both Raw Succotash and Boiled and Drained Succotash have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Succotash has 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled and Drained Succotash.
• Both Raw Succotash and Boiled and Drained Succotash have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Succotash as well as Boiled and Drained Succotash have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.