Comparing Nutrients in 300 calories Boiled Succotash with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Weight per 300 calories

• Boiled Succotash with Salt: 270g
• Cooked Sweet Potato, Baked In Skin, Flesh with Salt: 333g

Boiled Succotash with Salt has 1.2 times more energy per 100g than Cooked Sweet Potato, Baked In Skin, Flesh with Salt. It has average energy density when compared to other foods. Cooked Sweet Potato, Baked In Skin, Flesh with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Succotash with Salt or Cooked Sweet Potato, Baked In Skin, Flesh with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	29.8% 21.6g	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	2.3% 1.67g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	NA	29% 11g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	4.5% 40.5μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.7% 8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89μg	5% 20μg	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	24.6% 22mg	72.6% 65.3mg	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	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	53.8% 0.48mg	59.6% 0.54mg	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	51.4% 4.1mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	72% 1.66mg	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% 316mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	32.6% 1108mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	2.95% 1.62μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	54.7% 820mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	5% 185g	6.83% 253g	3700g per day for Men 19-50 years

Boiled Succotash With Salt VS Cooked Sweet Potato, Baked In Skin, Flesh With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Succotash with Salt or Cooked Sweet Potato, Baked In Skin, Flesh with Salt?

Lets compare vitamin content per 300 calories of Boiled Succotash with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 300 calories of Boiled Succotash with Salt have 1.3 times more Vitamin B1 and 4.5 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 300 kcal of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 79 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled and Drained Succotash with Salt.
• 300 calories of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Succotash with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 300 calories of Boiled Succotash with Salt have 1.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 300 kcal of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.8 times more Calcium, 1.4 times more Potassium and 1.4 times more Water than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Copper and Sodium per 300 calories.
• 300 calories of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Succotash with Salt have 8.1 times more Omega 3 and 2 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 6 in 300 calories.