Comparing Nutrients in 7 ounces Sweet Potato Leaves VS Cooked Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Cooked Frozen Succotash	16%	8%	76%

Macro Nutrients

	Sweet Potato Leaves	Cooked Frozen Succotash	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	13.5% 17.5g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	27.7% 10.5g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Cooked Frozen Succotash	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	14.5% 0.19mg	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	NA	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	24.3% 22mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	500% 600μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Cooked Frozen Succotash	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	24% 1.92mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	23% 161mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	NA	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.66% 172g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Cooked Frozen Succotash per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Potato Leaves versus 7 oz of Cooked Frozen Succotash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweet Potato Leaves vs Cooked Frozen Succotash:

• 7 ounces of Sweet Potato Leaves have 18.9 times more Vitamin A, 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B6, 1.9 times more Vitamin C and 111.9 times more Vitamin K than Cooked Frozen Succotash.
• Both Sweet Potato Leaves and Cooked Frozen Succotash provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Cooked Frozen Succotash have insufficient amounts of Vitamin A
• Both Raw Sweet Potato Leaves as well as Boiled and Drained Frozen Succotash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweet Potato Leaves vs Cooked Frozen Succotash:

• 7 ounces of Sweet Potato Leaves have 5.2 times more Calcium, 3 times more Magnesium and 1.9 times more Potassium than Cooked Frozen Succotash.
• While 7 oz of Boiled and Drained Frozen Succotash contain 7.5 times more Sodium than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Cooked Frozen Succotash contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Succotash lack sufficient amounts of Calcium
• Both Raw Sweet Potato Leaves as well as Boiled and Drained Frozen Succotash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Potato Leaves have 1.3 times more Fiber than Cooked Frozen Succotash.
• While 7 oz of Boiled and Drained Frozen Succotash contain 2.2 times more Energy, 1.9 times more Omega 3, 1.9 times more Omega 6, 2.3 times more Carbohydrate and 1.7 times more Protein than Raw Sweet Potato Leaves.
• 7 ounces of Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6