Comparing Nutrients in 100 grams Cooked Frozen Succotash with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash with Salt	16%	8%	76%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Succotash with Salt	Oranges	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	13% 9.35g	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	10.8% 4.1g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.16% 1.3mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	4.6% 0.06mg	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	7.5% 30μg	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	6.56% 5.9mg	59% 53.2mg	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	1.2% 0.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash with Salt	Oranges	Recommended Dietary Allowance
Calcium	1.5% 15mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	5% 0.045mg	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	11% 0.89mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	1.1% 0.025mg	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	10% 70mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2% 74g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Frozen Succotash with Salt vs Oranges:

• Boiled Frozen Succotash, drained with Salt has 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 9 times more Vitamin C than Boiled Frozen Succotash, drained with Salt.
• Both Boiled Frozen Succotash, drained with Salt and Raw Oranges have similar amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E per 100 g.
• Both Boiled Frozen Succotash, drained with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Frozen Succotash with Salt vs Oranges:

• Boiled Frozen Succotash, drained with Salt has 1.3 times more Copper, 8.9 times more Iron, 2.3 times more Magnesium, 11.2 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, more Sodium and 6.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium than Boiled Frozen Succotash, drained with Salt.
• Both Boiled Frozen Succotash, drained with Salt and Raw Oranges have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Frozen Succotash, drained with Salt has 2 times more Energy, 9.6 times more Omega 3, 20.1 times more Omega 6, 1.7 times more Carbohydrate, 1.7 times more Fiber and 4.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 4.2 times more Sugars than Boiled Frozen Succotash, drained with Salt.
• Both Boiled Frozen Succotash, drained with Salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.