Comparing Nutrients in 100 grams Water Convolvulus VS Cooked Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Cooked Frozen Succotash	16%	8%	76%

Macro Nutrients

	Water Convolvulus	Cooked Frozen Succotash	Recommended Dietary Allowance
Energy	0.66% 19kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.4% 3.13g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	3.05% 2.2g	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	5.53% 2.1g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Cooked Frozen Succotash	Recommended Dietary Allowance
Vitamin A	35% 315μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	8.16% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	7.3% 0.095mg	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	14.3% 57μg	8.25% 33μg	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	61% 55mg	6.56% 5.9mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Cooked Frozen Succotash	Recommended Dietary Allowance
Calcium	7.7% 77mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	2.56% 0.023mg	6.67% 0.06mg	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	21% 1.67mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	12% 0.28mg	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	5.57% 39mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	7.8% 265mg	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	7.53% 113mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Water Convolvulus VS Cooked Frozen Succotash per 100 g

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

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

• 100 grams of Water Convolvulus have 31.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 9.3 times more Vitamin C than Cooked Frozen Succotash.
• While 100 g of Boiled and Drained Frozen Succotash contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Water Convolvulus .
• Both Water Convolvulus and Cooked Frozen Succotash provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Frozen Succotash have insufficient amounts of Vitamin A
• Both Raw Water Convolvulus as well as Boiled and Drained Frozen Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Water Convolvulus have 5.1 times more Calcium, 1.9 times more Iron, 3.1 times more Magnesium, 2.5 times more Sodium and 1.2 times more Water than Cooked Frozen Succotash.
• While 100 g of Boiled and Drained Frozen Succotash contain 2.6 times more Copper, 1.8 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Raw Water Convolvulus .
• Both Water Convolvulus and Cooked Frozen Succotash contain similar levels of Potassium per 100 grams.
• 100 grams of Water Convolvulus lack sufficient amounts of Zinc
• 100 grams of Cooked Frozen Succotash lack sufficient amounts of Calcium
• Both Raw Water Convolvulus as well as Boiled and Drained Frozen Succotash lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Frozen Succotash contain 4.9 times more Energy, 6.4 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Raw Water Convolvulus .
• 100 grams of Water Convolvulus provide inadequate amounts of Energy