Comparing Nutrients in 7 ounces Sweet Potato VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Sweet Potato	Frozen Succotash	Recommended Dietary Allowance
Energy	5.9% 171kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	30.7% 40g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21% 7.94g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	156% 1407μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.6% 3.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	21% 83.3μg	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	5.3% 4.76mg	18.7% 17mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Succotash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	14% 0.13mg	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	15% 1.2mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	25.5% 0.59mg	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	13.3% 93mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	17.2% 585mg	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	7.28% 109mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.14% 153g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Frozen Succotash per 7 oz

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

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

• 7 ounces of Sweet Potato have 54.5 times more Vitamin A, 3.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Succotash.
• While 7 oz of Frozen Succotash, Unprepared contain 2.5 times more Vitamin B3, 3.8 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Frozen Succotash provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Frozen Succotash have insufficient amounts of Vitamin A
• Both Raw Sweet Potato as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sweet Potato have 1.9 times more Calcium, 2.4 times more Copper and 1.2 times more Sodium than Frozen Succotash.
• While 7 oz of Frozen Succotash, Unprepared contain 1.5 times more Iron, 1.7 times more Phosphorus and 1.6 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Frozen Succotash contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Frozen Succotash lack sufficient amounts of Calcium
• Both Raw Sweet Potato as well as Frozen Succotash, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Succotash, Unprepared contain 67 times more Omega 3, 27.8 times more Omega 6, 1.3 times more Fiber and 2.7 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Frozen Succotash offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6