Comparing Nutrients in 7 ounces Boiled Succotash with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Succotash with Salt	Potato Skin	Recommended Dietary Allowance
Energy	7.6% 220kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.2% 48.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	18% 10g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.63mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	36.5% 0.47mg	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	16.4% 65.5μg	8.43% 33.7μg	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	18% 16.3mg	25% 22.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	93% 0.84mg	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	37.7% 3mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	52% 1.2mg	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	33% 232mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash with Salt VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Succotash with Salt versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Succotash with Salt vs Potato Skin:

• 7 ounces of Boiled Succotash with Salt have 8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Succotash with Salt.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained Succotash with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Succotash with Salt vs Potato Skin:

• 7 ounces of Boiled Succotash with Salt have 2.3 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 25.3 times more Sodium and 1.8 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Calcium, 2.4 times more Copper and 2.1 times more Iron than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Potato Skin contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Succotash with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Succotash with Salt have 1.9 times more Energy, 6 times more Omega 3, 2 times more Carbohydrate and 2 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Succotash with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.