Comparing Nutrients in 5 ounces Cooked Frozen Succotash VS 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	4.55% 132kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.6% 0.27g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	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	15.3% 5.8g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	29.8% 268μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	20.7% 0.27mg	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	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	9.3% 8.36mg	17.3% 15.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	357% 428μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	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	15.8% 1.26mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	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	14% 99mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	NA	11mg per day for Men 19-50 years
Water	2.84% 105g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Succotash VS Sweet Potato Leaves per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Succotash vs Sweet Potato Leaves:

• 5 oz of Raw Sweet Potato Leaves contain 18.9 times more Vitamin A, 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B6, 1.9 times more Vitamin C and 111.9 times more Vitamin K than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato Leaves provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Succotash vs Sweet Potato Leaves:

• 5 ounces of Cooked Frozen Succotash have 7.5 times more Sodium than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain 5.2 times more Calcium, 3 times more Magnesium and 1.9 times more Potassium than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato Leaves contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Succotash lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Succotash as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Succotash have 2.2 times more Energy, 1.9 times more Omega 3, 1.9 times more Omega 6, 2.3 times more Carbohydrate and 1.7 times more Protein than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain 1.3 times more Fiber than Boiled and Drained Frozen Succotash.
• 5 ounces of Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6