Comparing Nutrients in 100 grams Cooked Frozen Succotash VS Sweet Potato

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Succotash	Sweet Potato	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.076% 0.013g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	5.77% 4.18g	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	0.97% 0.7g	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	% 0.96g	g per day for Men 19-50 years
Sucrose	NA	% 2.52g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Sweet Potato	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	78.8% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.16% 1.3mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.83% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.25% 33μg	2.75% 11μg	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	2.67% 2.4mg	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	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Sweet Potato	Recommended Dietary Allowance
Calcium	1.5% 15mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	16.8% 0.15mg	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	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	11.2% 0.26mg	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	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2% 74g	2.1% 77.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Succotash VS Sweet Potato per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Frozen Succotash vs Sweet Potato:

• 100 grams of Cooked Frozen Succotash have 2.3 times more Vitamin B3, 3 times more Vitamin B9, 2.5 times more Vitamin C and 1.5 times more Vitamin K than Sweet Potato.
• While 100 g of Raw Sweet Potato contain 70.9 times more Vitamin A, 3.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Cooked Frozen Succotash have insufficient amounts of Vitamin A
• 100 grams of Sweet Potato have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Succotash as well as Raw Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Succotash vs Sweet Potato:

• 100 grams of Cooked Frozen Succotash have 1.5 times more Iron, 1.5 times more Phosphorus and 1.5 times more Zinc than Sweet Potato.
• While 100 g of Raw Sweet Potato contain 2 times more Calcium, 2.5 times more Copper and 1.3 times more Potassium than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato contain similar levels of Magnesium, Manganese, Sodium and Water per 100 grams.
• 100 grams of Cooked Frozen Succotash lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Succotash as well as Raw Sweet Potato lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Succotash have 67 times more Omega 3, 27.8 times more Omega 6, 1.4 times more Fiber and 2.7 times more Protein than Sweet Potato.
• While 100 g of Raw Sweet Potato contain 1.9 times more Sugars than Boiled and Drained Frozen Succotash.
• Both Cooked Frozen Succotash and Sweet Potato offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6