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

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Cooked Frozen Succotash with Salt	16%	8%	76%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Energy	4.4% 128kcal	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	0.23% 0.074g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	22.6% 29.3g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0.98% 0.71g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 3.23g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Vitamin A	151% 1362μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	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	31% 27.8mg	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	6.7% 1mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	12.2% 0.98mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	11% 76.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	26.6% 398mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.84% 105g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Cooked Frozen Succotash with Salt:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 96.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 3.3 times more Vitamin C and 3.9 times more Vitamin E than Cooked Frozen Succotash with Salt.
• While 5 oz of Boiled Frozen Succotash, drained with Salt contain 5.5 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Cooked Frozen Succotash with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Cooked Frozen Succotash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled Frozen Succotash, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 2.5 times more Calcium, 2.7 times more Copper, 1.8 times more Manganese and 1.8 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, 1.3 times more Phosphorus and 1.4 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Cooked Frozen Succotash with Salt contain similar levels of Magnesium, Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Succotash with Salt lack sufficient amounts of Calcium
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled Frozen Succotash, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 2.9 times more Sugars than Cooked Frozen Succotash with Salt.
• While 5 oz of Boiled Frozen Succotash, drained with Salt contain 11.2 times more Omega 3, 4 times more Omega 6 and 2.1 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Cooked Frozen Succotash with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6