Comparing Nutrients in 500 calories Cooked Frozen Succotash with Salt VS Roasted Almonds

Weight per 500 calories

• Cooked Frozen Succotash with Salt: 538g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 6.4 times more energy per unit of mass than Boiled Frozen Succotash, drained with Salt, which is very high in comparison to other foods. Cooked Frozen Succotash with Salt having average energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Succotash with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash with Salt	16%	8%	76%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Frozen Succotash with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.93% 4.8g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	58% 22g	24% 9.1g	38g per day for Men 19-50 years
Protein	41.4% 23g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.97% 53.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.02mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	8.75% 0.11mg	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	44.4% 177μg	11.5% 46μg	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	35.2% 31.7mg	0% 0mg	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	6.45% 0.97mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.06% 80.6mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	102% 0.92mg	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	60% 4.8mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	81% 1.87mg	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	53.8% 376mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	5.87% 3.23μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	101% 1511mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Succotash with Salt vs Roasted Almonds:

• Boiled Frozen Succotash, drained with Salt has more Vitamin A, 6.2 times more Vitamin B1, 2.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Vitamin B2 and 20.6 times more Vitamin E than Boiled Frozen Succotash, drained with Salt.
• Both Boiled Frozen Succotash, drained with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Succotash with Salt vs Roasted Almonds:

• Boiled Frozen Succotash, drained with Salt has 1.5 times more Iron, 2.4 times more Potassium, 1.9 times more Selenium, 602.3 times more Sodium and 197.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Calcium, 2.8 times more Copper and 1.9 times more Magnesium than Boiled Frozen Succotash, drained with Salt.
• Both Boiled Frozen Succotash, drained with Salt and Dry Roasted Almonds have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Succotash, drained with Salt has 43.1 times more Omega 3, 6.1 times more Carbohydrate, 2.9 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Fat, 3.8 times more Saturated Fat and 5.6 times more Omega 6 than Boiled Frozen Succotash, drained with Salt.
• Both Boiled Frozen Succotash, drained with Salt and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Boiled Frozen Succotash, drained with Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.