Comparing Nutrients in 300 calories Cooked Frozen Succotash VS Frozen Succotash

Weight per 300 calories

• Cooked Frozen Succotash: 323g
• Frozen Succotash: 323g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Frozen Succotash or Frozen Succotash?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.96% 2.87g	2.96% 2.87g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.85% 1.16g	6.85% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	9.83% 7.13g	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	35% 13.2g	34% 13g	38g per day for Men 19-50 years
Protein	25% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	3.6% 32.3μg	4.66% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	25% 0.32mg	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	26.6% 106μg	34% 135μg	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	21% 19mg	30.5% 27.4mg	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	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.26% 8.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Frozen Succotash	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	22.6% 0.2mg	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	36% 2.87mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	41.4% 0.95mg	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	32.3% 226mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	3.5% 1.94μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	6.46% 239g	6.46% 239g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Succotash vs Frozen Succotash:

• Frozen Succotash, Unprepared contains 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 Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Frozen Succotash as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Succotash vs Frozen Succotash:

Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of minerals per 300 kcal
• Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of macro-nutrients per 300 kcal
• Both Boiled and Drained Frozen Succotash and Frozen Succotash, Unprepared have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Frozen Succotash as well as Frozen Succotash, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.