Comparing Nutrients in 7 ounces Cooked Sweet Potato, Boiled, Without Skin with Salt VS Cooked Frozen Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Cooked Frozen Succotash with Salt	16%	8%	76%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Energy	5.2% 151kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	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	0% 0g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	27% 35g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	6.05% 4.4g	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	1.18% 0.85g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Vitamin A	174% 1562μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	28.2% 25.4mg	13% 11.7mg	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	12.4% 1.87mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	13.2% 0.12mg	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	18% 1.43mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	24% 0.56mg	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	9.07% 63.5mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	37% 558mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.3% 159g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Cooked Frozen Succotash with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 7 oz of Cooked Frozen Succotash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Cooked Frozen Succotash with Salt:

• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 78.7 times more Vitamin A, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.2 times more Vitamin C and 5.2 times more Vitamin E than Cooked Frozen Succotash with Salt.
• While 7 oz of Boiled Frozen Succotash, drained with Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 5.5 times more Vitamin B9 and 1.3 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 7 ounces of Cooked Frozen Succotash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Boiled Frozen Succotash, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Cooked Frozen Succotash with Salt:

• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 1.8 times more Calcium and 1.6 times more Copper than Cooked Frozen Succotash with Salt.
• While 7 oz of Boiled Frozen Succotash, drained with Salt contain 1.3 times more Magnesium, 2.2 times more Phosphorus and 2.3 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Cooked Frozen Succotash with Salt contain similar levels of Iron, Manganese, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc
• 7 ounces of Cooked Frozen Succotash with Salt lack sufficient amounts of Calcium
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Boiled Frozen Succotash, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 2.6 times more Sugars than Cooked Frozen Succotash with Salt.
• While 7 oz of Boiled Frozen Succotash, drained with Salt contain more Omega 3, 4.5 times more Omega 6, 1.6 times more Fiber and 3.1 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Cooked Frozen Succotash with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6