Comparing Nutrients in 1 kilogram Cassava VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Cassava	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	55% 1600kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	161% 209g	130g per day for Men 19-50 years
Sugars	23.4% 17g	212% 154g	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	47.4% 18g	65.8% 25g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	17.5% 70μg	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	229% 206mg	117% 105mg	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	12.7% 1.9mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	16% 160mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	138% 1.24mg	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	33.8% 2.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	220% 5.07mg	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	38.6% 270mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	16% 597g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Cassava has 3.6 times more Vitamin B1, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 2 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 377 times more Vitamin A, 3.1 times more Vitamin B5 and 4.9 times more Vitamin E than Raw Cassava.
• Both Cassava and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Cassava has 1.6 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 3 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Raw Cassava.
• Both Cassava and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Zinc
• Both Raw Cassava as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 1.8 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 9.1 times more Sugars and 1.4 times more Fiber than Raw Cassava.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein
• Both Raw Cassava as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.