Comparing Nutrients in 100 grams Cooked Frozen Succotash VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Succotash	16%	8%	76%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Cooked Frozen Succotash	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	3.2% 93kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.088% 0.015g	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	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	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	5% 1.9g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	3.7% 2.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Succotash	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.16% 1.3mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	6.23% 0.081mg	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	8.75% 35μg	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	17.8% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Succotash	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	1.5% 15mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	2.33% 0.021mg	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	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	6.2% 0.14mg	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% 42mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	8.35% 284mg	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	3% 45mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2% 74g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Frozen Succotash vs Boiled Water Convolvulus:

• Boiled and Drained Frozen Succotash has 1.5 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Water Convolvulus.
• While Boiled and Drained Water Convolvulus contain 26 times more Vitamin A and 2.7 times more Vitamin C than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Boiled and Drained Water Convolvulus have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 g.
• Both Boiled and Drained Frozen Succotash as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Frozen Succotash vs Boiled Water Convolvulus:

• Boiled and Drained Frozen Succotash has 2.9 times more Copper, 2 times more Manganese, 1.7 times more Phosphorus and 2.8 times more Zinc than Boiled and Drained Water Convolvulus.
• While Boiled and Drained Water Convolvulus contain 3.6 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Selenium, 2.7 times more Sodium and 1.3 times more Water than Boiled and Drained Frozen Succotash.
• Both Boiled and Drained Frozen Succotash and Boiled and Drained Water Convolvulus have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Succotash has 4.7 times more Energy, 24.1 times more Omega 6, 5.4 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Boiled and Drained Water Convolvulus.
• Both Boiled and Drained Frozen Succotash and Boiled and Drained Water Convolvulus have similar amounts of Omega 3 per 100 g.
• Both Boiled and Drained Frozen Succotash as well as Boiled and Drained Water Convolvulus have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.