Comparing Nutrients in 1 pound Sweet Potato Leaves VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Energy	6.57% 191kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	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	30.8% 40g	69.6% 90g	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	63.3% 24g	47.7% 18g	38g per day for Men 19-50 years
Protein	20% 11.3g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	95% 857μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	35% 0.45mg	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	NA	47.6% 191μg	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	55.4% 50mg	43% 38.6mg	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	1142% 1371μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	NA	31.8% 0.29mg	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	55% 4.4mg	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.34mg	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	52.5% 367mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	39.4% 1338mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	NA	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	10.6% 394g	9.1% 336g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Frozen Succotash per 1 lb

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

Lets compare vitamin content per 1 pound of Sweet Potato Leaves vs Frozen Succotash:

• 1 pound of Sweet Potato Leaves has 14.5 times more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Succotash.
• Both Sweet Potato Leaves and Frozen Succotash provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Frozen Succotash have insufficient amounts of Vitamin A
• Both Raw Sweet Potato Leaves as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Potato Leaves vs Frozen Succotash:

• 1 pound of Sweet Potato Leaves has 4.9 times more Calcium, 2.9 times more Magnesium and 1.7 times more Potassium than Frozen Succotash.
• While 1 lb of Frozen Succotash, Unprepared contains 7.5 times more Sodium than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Frozen Succotash contain similar levels of Iron, Phosphorus and Water per one pound.
• 1 pound of Frozen Succotash lack sufficient amounts of Calcium
• Both Raw Sweet Potato Leaves as well as Frozen Succotash, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Potato Leaves has 1.3 times more Fiber than Frozen Succotash.
• While 1 lb of Frozen Succotash, Unprepared contains 2.2 times more Energy, 1.9 times more Omega 3, 1.9 times more Omega 6, 2.3 times more Carbohydrate and 1.7 times more Protein than Raw Sweet Potato Leaves.
• 1 pound of Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6