Comparing Nutrients in 7 ounces Succotash VS Boiled Succotash

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Boiled Succotash	16%	6%	78%

Macro Nutrients

	Succotash	Boiled Succotash	Recommended Dietary Allowance
Energy	6.77% 196kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	37.2% 48.4g	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	20% 7.54g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18% 10g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Succotash	Boiled Succotash	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	16.5% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17.7% 0.23mg	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	20% 79.4μg	16.4% 65.5μg	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	33.3% 30mg	18% 16.3mg	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

	Succotash	Boiled Succotash	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	39.5% 0.36mg	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	45.4% 3.63mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	66.4% 1.53mg	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	32% 224mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.92% 145g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Succotash vs Boiled Succotash:

• Raw Succotash has 1.2 times more Vitamin B1, 1.2 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains 4.4 times more Vitamin B5 than Raw Succotash.
• Both Raw Succotash and Boiled and Drained Succotash have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Succotash as well as Boiled and Drained Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Succotash vs Boiled Succotash:

• Raw Succotash has 1.2 times more Iron than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains 4.3 times more Sodium than Raw Succotash.
• Both Raw Succotash and Boiled and Drained Succotash have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Succotash has 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled and Drained Succotash.
• Both Raw Succotash and Boiled and Drained Succotash have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Succotash as well as Boiled and Drained Succotash have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.