Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cooked Frozen Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Frozen Succotash with Salt	16%	8%	76%

Macro Nutrients

	Baked Red Potatoes	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Energy	4.25% 123kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	4.32% 3.13g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	10.4% 0.13mg	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	9.57% 38.3μg	11.7% 46.8μg	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	20% 18mg	9.3% 8.36mg	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	0.76% 0.11mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	9.45% 0.085mg	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	12.4% 0.99mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	17.3% 0.4mg	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	14.6% 102mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	26.6% 398mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cooked Frozen Succotash with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Cooked Frozen Succotash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Cooked Frozen Succotash with Salt:

• 5 ounces of Baked Red Potatoes have 1.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.1 times more Vitamin C than Cooked Frozen Succotash with Salt.
• While 5 oz of Boiled Frozen Succotash, drained with Salt contain 1.4 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Succotash with Salt provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per five ounces.
• Both Baked Whole Red Potatoes as well as Boiled Frozen Succotash, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cooked Frozen Succotash with Salt:

• 5 ounces of Baked Red Potatoes have 2.9 times more Copper, 1.2 times more Magnesium and 2.1 times more Potassium than Cooked Frozen Succotash with Salt.
• While 5 oz of Boiled Frozen Succotash, drained with Salt contain 1.3 times more Iron, 1.6 times more Manganese and 23.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Succotash with Salt contain similar levels of Phosphorus, Zinc and Water per five ounces.
• Both Baked Whole Red Potatoes as well as Boiled Frozen Succotash, drained with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Frozen Succotash, drained with Salt contain 4.5 times more Omega 3, 7.4 times more Omega 6, 1.5 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Succotash with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6