Comparing Nutrients in 7 ounces Boiled Succotash with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	1.05% 0.18g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	17.7% 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	NA	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	18% 10g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.63mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.5μg	2.98% 12μg	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	43.2% 39mg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	35.5% 0.32mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	43% 0.99mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.07% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Succotash with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 7 ounces of Boiled Succotash with Salt have 1.6 times more Vitamin B1 and 5.5 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 64.1 times more Vitamin A, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Succotash with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 7 ounces of Boiled Succotash with Salt have 2.2 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus and 2 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.2 times more Calcium than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Copper, Potassium and Sodium 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Succotash with Salt have 1.2 times more Energy, 10 times more Omega 3 and 2.5 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Boiled Succotash with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Succotash with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 6 in seven ounces.