Comparing Nutrients in 5 ounces Cooked Frozen Succotash VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Frozen Succotash	Cassava	Recommended Dietary Allowance
Energy	4.55% 132kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	3.32% 2.4g	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	15.3% 5.8g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.1g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Cassava	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	9.6% 0.12mg	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	11.7% 46.8μg	9.57% 38.3μg	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	9.3% 8.36mg	32.4% 29mg	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	1.7% 0.26mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Cassava	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	15.7% 0.14mg	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	15.8% 1.26mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	23.7% 0.54mg	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% 99mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.84% 105g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Succotash VS Cassava per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Succotash vs Cassava:

• 5 ounces of Cooked Frozen Succotash have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.4 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 3.5 times more Vitamin C than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Cassava provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Succotash as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Succotash vs Cassava:

• 5 ounces of Cooked Frozen Succotash have 3.3 times more Iron, 2.6 times more Phosphorus, 3.2 times more Sodium, 1.3 times more Zinc and 1.2 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.7 times more Copper and 1.4 times more Manganese than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Cassava contain similar levels of Magnesium and Potassium per five ounces.
• Both Boiled and Drained Frozen Succotash as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Succotash have 3.9 times more Omega 3, 11.3 times more Omega 6, 1.3 times more Sugars, 2.3 times more Fiber and 3.2 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 1.7 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Frozen Succotash.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6