Comparing Nutrients in 300 calories Sweet Potato Leaves VS Frozen Succotash

Weight per 300 calories

• Sweet Potato Leaves: 714g
• Frozen Succotash: 323g

Frozen Succotash, Unprepared has 2.2 times more energy per unit of mass than Raw Sweet Potato Leaves, which is average in comparison to other foods. Sweet Potato Leaves having low energy density.

Discover which food has more nutrients per 300 calories - Sweet Potato Leaves or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.64g	2.96% 2.87g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	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	48.5% 63g	49.5% 64.3g	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	100% 38g	34% 13g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	150% 1350μg	4.66% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.46mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	NA	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	87.3% 78.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1799% 2159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Calcium	55.7% 557mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	NA	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	86.6% 6.93mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	82.7% 579mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	107% 3629mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	3.5% 1.94μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	NA	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	16.8% 620g	6.46% 239g	3700g per day for Men 19-50 years

Sweet Potato Leaves VS Frozen Succotash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Potato Leaves or Frozen Succotash?

Lets compare vitamin content per 300 calories of Sweet Potato Leaves vs Frozen Succotash:

• 300 calories of Sweet Potato Leaves have 32.2 times more Vitamin A, 4 times more Vitamin B1, 10.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.9 times more Vitamin C than Frozen Succotash.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Sweet Potato Leaves vs Frozen Succotash:

• 300 calories of Sweet Potato Leaves have 10.8 times more Calcium, 2.3 times more Iron, 6.5 times more Magnesium, 2.3 times more Phosphorus, 3.8 times more Potassium, 3.3 times more Selenium and 2.6 times more Water than Frozen Succotash.
• While 300 kcal of Frozen Succotash, Unprepared contain 3.4 times more Sodium than Raw Sweet Potato Leaves.
• 300 calories of Frozen Succotash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Potato Leaves have 2.9 times more Fiber and 1.3 times more Protein than Frozen Succotash.
• Both Sweet Potato Leaves and Frozen Succotash offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 300 calories.