Comparing Nutrients in 100 grams Almonds VS Boiled Succotash

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Succotash	16%	6%	78%

Macro Nutrients

	Almonds	Boiled Succotash	Recommended Dietary Allowance
Energy	20% 579kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	12% 4.5g	38g per day for Men 19-50 years
Protein	37.8% 21g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Succotash	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	8.92% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	8.25% 33μg	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	0% 0mg	9.1% 8.2mg	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	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Succotash	Recommended Dietary Allowance
Calcium	27% 269mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	20% 0.18mg	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	46.4% 3.7mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	33.4% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Boiled Succotash:

• Almonds have 1.2 times more Vitamin B1, 11.9 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains more Vitamin A and more Vitamin C than Almonds.
• Both Almonds and Boiled and Drained Succotash have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Almonds as well as Boiled and Drained Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Boiled Succotash:

• Almonds have 15.8 times more Calcium, 5.8 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 4.1 times more Phosphorus, 1.8 times more Potassium, 6.8 times more Selenium and 5 times more Zinc than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains 17 times more Sodium and 15.5 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 5 times more Energy, 62.4 times more Fat, 25.7 times more Saturated Fat, 38.4 times more Omega 6, 2.8 times more Fiber and 4.2 times more Protein than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains 20 times more Omega 3 than Almonds.
• Both Almonds and Boiled and Drained Succotash have similar amounts of Carbohydrate per 100 g.
• Both Almonds as well as Boiled and Drained Succotash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.