Comparing Nutrients in 1 kilogram Microwaved Potatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Microwaved Potatoes	Cassava	Recommended Dietary Allowance
Energy	36.2% 1050kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	293% 381g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	60.5% 23g	47.4% 18g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.44mg	67.7% 0.88mg	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	30% 120μg	67.5% 270μg	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	168% 151mg	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Cassava	Recommended Dietary Allowance
Calcium	11% 110mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	111% 1mg	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	155% 12.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	167% 3.84mg	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	150% 1050mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	19.5% 720g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Potatoes versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved Potatoes vs Cassava:

• 1 kilogram of Microwaved Potatoes has 1.4 times more Vitamin B1, 2 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.9 times more Vitamin B6 than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Vitamin B2, 2.3 times more Vitamin B9 and 1.4 times more Vitamin C than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potatoes vs Cassava:

• 1 kilogram of Microwaved Potatoes has 3.3 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 3.9 times more Phosphorus and 1.6 times more Potassium than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Manganese than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Cassava contain similar levels of Zinc per one kilogram.
• Both Whole Microwaved Potatoes as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potatoes has 1.3 times more Fiber and 1.8 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Energy and 1.6 times more Carbohydrate than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.