Comparing Nutrients in 5 ounces Boiled Succotash with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	5.43% 157kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.68% 0.46g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.5g	22.6% 29.3g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	0.98% 0.71g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 3.23g	g per day for Men 19-50 years
Fiber	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	13% 7.2g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	151% 1362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.7% 46.8μg	2.13% 8.5μg	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	13% 11.6mg	31% 27.8mg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	25.4% 0.23mg	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	27% 2.15mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	30.6% 0.7mg	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	23.7% 166mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Succotash with Salt versus 5 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Succotash with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 5 ounces of Boiled Succotash with Salt have 1.6 times more Vitamin B1 and 5.5 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 5 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 64.1 times more Vitamin A, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Succotash with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 5 ounces of Boiled Succotash with Salt have 2.2 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus and 2 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 5 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.2 times more Calcium than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Copper, Potassium and Sodium per five ounces.
• 5 ounces of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Succotash with Salt have 1.2 times more Energy, 10 times more Omega 3 and 2.5 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 6 in five ounces.