Comparing Nutrients in 100 grams Cooked Frozen Succotash VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Succotash	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.64% 0.11g	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	17.5% 23g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	0.44% 0.32g	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	17% 6.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.16% 1.3mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	9.23% 0.12mg	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	32.5% 130μg	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	1.33% 1.2mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	24% 0.22mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	18.7% 0.43mg	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	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2% 74g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Frozen Succotash vs Boiled Kidney Beans:

• Boiled and Drained Frozen Succotash has more Vitamin A, 2.3 times more Vitamin B3, 4.9 times more Vitamin C and 6 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.1 times more Vitamin K than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Boiled and Drained Frozen Succotash as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Frozen Succotash vs Boiled Kidney Beans:

• Boiled and Drained Frozen Succotash has 45 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 2.2 times more Zinc than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Boiled All Types Kidney Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Succotash has 3.3 times more Omega 6 and 6.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, 2.5 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Frozen Succotash as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.