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

Weight per 500 calories

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

Boiled and Drained Frozen Succotash 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 500 calories - Sweet Potato Leaves or Cooked Frozen Succotash?

Macros Ratio

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

Macro Nutrients

	Sweet Potato Leaves	Cooked Frozen Succotash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	4.93% 4.8g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	82.5% 107g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	166% 63g	58% 22g	38g per day for Men 19-50 years
Protein	53% 29.6g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Cooked Frozen Succotash	Recommended Dietary Allowance
Vitamin A	250% 2250μg	5.97% 53.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	44% 7.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	39.3% 0.51mg	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	44.4% 177μg	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	146% 131mg	35.2% 31.7mg	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	6.45% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2998% 3598μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Cooked Frozen Succotash	Recommended Dietary Allowance
Calcium	93% 929mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	NA	36% 0.32mg	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	144% 11.5mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	29.4% 124mg	420mg per day for Men 19-50 years
Manganese	NA	65.5% 1.5mg	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	138% 964mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	178% 6048mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	5.87% 3.23μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	NA	22% 2.4mg	11mg per day for Men 19-50 years
Water	28% 1033g	10.8% 398g	3700g per day for Men 19-50 years

Sweet Potato Leaves VS Cooked Frozen Succotash Nutrients Per 500 Kcal

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

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

• 500 calories of Sweet Potato Leaves have 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 Cooked Frozen Succotash.
• 500 calories of Cooked Frozen Succotash have insufficient amounts of Vitamin A
• Both Raw Sweet Potato Leaves as well as Boiled and Drained Frozen Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sweet Potato Leaves have 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 Cooked Frozen Succotash.
• While 500 kcal of Boiled and Drained Frozen Succotash contain 3.4 times more Sodium than Raw Sweet Potato Leaves.
• 500 calories of Cooked Frozen Succotash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

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