Comparing Nutrients in 7 ounces Baked White Potatoes VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Baked White Potatoes	Frozen Succotash	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	15.3% 0.2mg	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	19% 75.4μg	21% 83.3μg	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	27.8% 25mg	18.7% 17mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Succotash	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	14% 0.13mg	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	16% 1.27mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	25.5% 0.59mg	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	21.3% 149mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.97% 147g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Frozen Succotash:

• Baked Whole White Potatoes have 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Succotash, Unprepared.
• While Frozen Succotash, Unprepared contains 13 times more Vitamin A, 1.8 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Succotash, Unprepared have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Frozen Succotash:

• Baked Whole White Potatoes have 2 times more Copper and 1.8 times more Potassium than Frozen Succotash, Unprepared.
• While Frozen Succotash, Unprepared contains 1.6 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 6.4 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Succotash, Unprepared have similar amounts of Magnesium, Phosphorus, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Succotash, Unprepared contains 4.5 times more Omega 3, 7.4 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Succotash, Unprepared have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen Succotash, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.