Comparing Nutrients in 100 grams Sweet Potato Leaves VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Energy	1.45% 42kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.8g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	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	14% 5.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	21% 189μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.35mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	7.7% 0.1mg	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	NA	10.5% 42μg	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	12.2% 11mg	9.44% 8.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	252% 302μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Frozen Succotash	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	NA	7% 0.063mg	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	12% 0.97mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	11.6% 81mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	8.68% 295mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	NA	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2% 74g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Sweet Potato Leaves have 14.5 times more Vitamin A, 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Succotash.
• Both Sweet Potato Leaves and Frozen Succotash provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Frozen Succotash have insufficient amounts of Vitamin A
• Both Raw Sweet Potato Leaves as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sweet Potato Leaves have 4.9 times more Calcium, 2.9 times more Magnesium and 1.7 times more Potassium than Frozen Succotash.
• While 100 g of Frozen Succotash, Unprepared contain 7.5 times more Sodium than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Frozen Succotash contain similar levels of Iron, Phosphorus and Water per 100 grams.
• 100 grams of Frozen Succotash lack sufficient amounts of Calcium
• Both Raw Sweet Potato Leaves as well as Frozen Succotash, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweet Potato Leaves have 1.3 times more Fiber than Frozen Succotash.
• While 100 g of Frozen Succotash, Unprepared contain 2.2 times more Energy, 1.9 times more Omega 3, 1.9 times more Omega 6, 2.3 times more Carbohydrate and 1.7 times more Protein than Raw Sweet Potato Leaves.
• 100 grams of Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6