Comparing Nutrients in 100 grams Boiled Succotash VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash	16%	6%	78%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Boiled Succotash	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	5.68% 7.38g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.5g	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	12% 4.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	9.05% 5.07g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.92% 0.12mg	12.3% 0.16mg	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	8.25% 33μg	12.3% 49μg	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	9.1% 8.2mg	1.67% 1.5mg	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	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	3.67% 0.033mg	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	19% 1.52mg	7.88% 0.63mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	9.96% 0.23mg	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	16.7% 117mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	9.18% 312mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	2.4% 89.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash VS Steamed Sweet Potato Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Succotash versus 100 g of Steamed Sweet Potato Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Succotash vs Steamed Sweet Potato Leaves:

• 100 grams of Boiled Succotash have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.5 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 100 g of Steamed Sweet Potato Leaves contain 9.8 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained Succotash.
• 100 grams of Boiled Succotash have insufficient amounts of Vitamin A
• 100 grams of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Boiled and Drained Succotash as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Succotash vs Steamed Sweet Potato Leaves:

• 100 grams of Boiled Succotash have 5.4 times more Copper, 2.4 times more Iron, 3.4 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 2.4 times more Zinc than Steamed Sweet Potato Leaves.
• While 100 g of Steamed Sweet Potato Leaves contain 1.9 times more Calcium and 1.3 times more Water than Boiled and Drained Succotash.
• Both Boiled Succotash and Steamed Sweet Potato Leaves contain similar levels of Magnesium per 100 grams.
• 100 grams of Boiled Succotash lack sufficient amounts of Calcium
• Both Boiled and Drained Succotash as well as Steamed Sweet Potato Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Succotash have 3.3 times more Energy, 2.9 times more Omega 3, 3.3 times more Carbohydrate, 2.4 times more Fiber and 2.3 times more Protein than Steamed Sweet Potato Leaves.
• 100 grams of Steamed Sweet Potato Leaves provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Succotash as well as Steamed Sweet Potato Leaves provide inadequate amounts of Omega 6 in 100 grams.