Comparing Nutrients in 100 grams Sweet Potato VS Frozen Succotash

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Frozen Succotash	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	15.5% 20g	15.3% 20g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.97% 0.7g	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	% 0.96g	NA	g per day for Men 19-50 years
Sucrose	% 2.52g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	10.5% 4g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	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	2.67% 2.4mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Succotash	Recommended Dietary Allowance
Calcium	3% 30mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	7.63% 0.61mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	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	6.7% 47mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	8.68% 295mg	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	3.67% 55mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Frozen Succotash per 100 g

Compare the macro and micronutrient content in 100 g of Sweet Potato 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 vs Frozen Succotash:

• 100 grams of Sweet Potato have 54.5 times more Vitamin A, 3.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Succotash.
• While 100 g of Frozen Succotash, Unprepared contain 2.5 times more Vitamin B3, 3.8 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Sweet Potato.
• Both Sweet Potato and Frozen Succotash provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Frozen Succotash have insufficient amounts of Vitamin A
• Both Raw Sweet Potato 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 vs Frozen Succotash:

• 100 grams of Sweet Potato have 1.9 times more Calcium, 2.4 times more Copper and 1.2 times more Sodium than Frozen Succotash.
• While 100 g of Frozen Succotash, Unprepared contain 1.5 times more Iron, 1.7 times more Phosphorus and 1.6 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Frozen Succotash contain similar levels of Magnesium, Manganese, Potassium and Water per 100 grams.
• 100 grams of Frozen Succotash lack sufficient amounts of Calcium
• Both Raw Sweet Potato as well as Frozen Succotash, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Succotash, Unprepared contain 67 times more Omega 3, 27.8 times more Omega 6, 1.3 times more Fiber and 2.7 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Frozen Succotash offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6