Comparing Nutrients in 5 ounces Baked Sweet Potato VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Baked Sweet Potato	Frozen Succotash	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% 29.4g	21.7% 28.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	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% 5.67g	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

	Baked Sweet Potato	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	151% 1362μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	11% 0.14mg	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	15% 59.5μg	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	31% 27.8mg	13.4% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Succotash	Recommended Dietary Allowance
Calcium	5.4% 54mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	9.92% 0.089mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	18% 0.42mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	12.3% 418mg	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	3.4% 51mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	6.06% 0.67mg	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: Baked Sweet Potato VS Frozen Succotash per 5 oz

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

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

• 5 ounces of Baked Sweet Potato have 73.9 times more Vitamin A, 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.3 times more Vitamin C than Frozen Succotash.
• While 5 oz of Frozen Succotash, Unprepared contain 7 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Succotash provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 5 ounces of Frozen Succotash have insufficient amounts of Vitamin A
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Sweet Potato have 2.4 times more Calcium, 2.6 times more Copper, 1.7 times more Manganese and 1.6 times more Potassium than Frozen Succotash.
• While 5 oz of Frozen Succotash, Unprepared contain 1.4 times more Iron, 1.4 times more Phosphorus and 1.5 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Succotash contain similar levels of Magnesium, Sodium and Water per five ounces.
• 5 ounces of Frozen Succotash lack sufficient amounts of Calcium
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Succotash, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Succotash, Unprepared contain 11.2 times more Omega 3, 4 times more Omega 6 and 2.1 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Succotash offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3 and Omega 6