Comparing Nutrients in 500 calories Cooked Frozen Succotash VS Sweet Potato Leaves

Weight per 500 calories

• Cooked Frozen Succotash: 538g
• Sweet Potato Leaves: 1191g

Cooked Frozen Succotash has 2.2 times more energy per 100g than Sweet Potato Leaves. It has average energy density when compared to other foods. Raw Sweet Potato Leaves having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Succotash or Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Cooked Frozen Succotash	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.93% 4.8g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	4.13% 1.32g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	13.4% 2.3g	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	80.8% 105g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	58% 22g	166% 63g	38g per day for Men 19-50 years
Protein	41.4% 23g	53% 29.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	5.97% 53.8μg	250% 2250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.02mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	174% 2.26mg	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	NA	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	146% 131mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	2998% 3598μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	8.06% 80.6mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	NA	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	198% 833mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	NA	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	138% 964mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	178% 6048mg	3400mg per day for Men 19-50 years
Selenium	5.87% 3.23μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	NA	11mg per day for Men 19-50 years
Water	10.8% 398g	28% 1033g	3700g per day for Men 19-50 years

Cooked Frozen Succotash VS Sweet Potato Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Succotash or Sweet Potato Leaves?

Lets compare vitamin content per 500 calories of Cooked Frozen Succotash vs Sweet Potato Leaves:

• 500 kcal of Raw Sweet Potato Leaves contain 41.9 times more Vitamin A, 4.7 times more Vitamin B1, 11.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 4.4 times more Vitamin B6, 4.1 times more Vitamin C and 247.8 times more Vitamin K than Boiled and Drained Frozen Succotash.
• 500 calories of Cooked Frozen Succotash have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Succotash as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Succotash vs Sweet Potato Leaves:

• 500 calories of Cooked Frozen Succotash have 3.4 times more Sodium than Sweet Potato Leaves.
• While 500 kcal of Raw Sweet Potato Leaves contain 11.5 times more Calcium, 2.4 times more Iron, 6.7 times more Magnesium, 2.6 times more Phosphorus, 4.2 times more Potassium, 3.3 times more Selenium and 2.6 times more Water than Boiled and Drained Frozen Succotash.
• 500 calories of Cooked Frozen Succotash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Sweet Potato Leaves contain 2.9 times more Fiber and 1.3 times more Protein than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato Leaves offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 500 calories.