Comparing Nutrients in 300 calories Frozen Succotash VS Water Convolvulus

Weight per 300 calories

• Frozen Succotash: 323g
• Water Convolvulus: 1579g

Frozen Succotash has 4.9 times more energy per 100g than Water Convolvulus. It has average energy density when compared to other foods. Raw Water Convolvulus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Succotash	16%	8%	76%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.96% 2.87g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	6.85% 1.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	38% 49.4g	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	34% 13g	87.3% 33g	38g per day for Men 19-50 years
Protein	25% 14g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	4.66% 42μg	553% 4974μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	117% 1.5mg	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	34% 135μg	225% 900μg	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	30.5% 27.4mg	965% 868mg	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

	Frozen Succotash	Water Convolvulus	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	40.4% 0.36mg	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	38% 3.03mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	267% 1121mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	110% 2.53mg	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	36% 252mg	88% 616mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	145% 4926mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	119% 1784mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	6.46% 239g	39.5% 1460g	3700g per day for Men 19-50 years

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

• Raw Water Convolvulus contain 118.6 times more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6, 6.6 times more Vitamin B9 and 31.7 times more Vitamin C than Frozen Succotash, Unprepared.
• Both Frozen Succotash, Unprepared as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Succotash vs Water Convolvulus:

• Raw Water Convolvulus contain 23.6 times more Calcium, 1.8 times more Copper, 8.7 times more Iron, 14.5 times more Magnesium, 2.7 times more Manganese, 2.4 times more Phosphorus, 5.2 times more Potassium, 7.3 times more Selenium, 12.3 times more Sodium, 1.9 times more Zinc and 6.1 times more Water than Frozen Succotash, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Succotash, Unprepared has 1.3 times more Carbohydrate than Raw Water Convolvulus .
• While Raw Water Convolvulus contain 2.6 times more Fiber and 3 times more Protein than Frozen Succotash, Unprepared.
• Both Frozen Succotash, Unprepared and Raw Water Convolvulus have similar amounts of Energy and Fat per 300 kcal.
• Both Frozen Succotash, Unprepared as well as Raw Water Convolvulus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.