Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Sweet Potato no Skin	Cassava	Recommended Dietary Allowance
Energy	26.2% 760kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	136% 177g	293% 381g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Cassava	Recommended Dietary Allowance
Vitamin A	874% 7870μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	142% 128mg	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	62.7% 9.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Cassava	Recommended Dietary Allowance
Calcium	27% 270mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	90% 7.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.7% 801g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Cassava:

• 1 kilogram of Boiled Sweet Potato no Skin has 787 times more Vitamin A, 5.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.9 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cassava provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Sweet Potato without Skin as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Cassava:

• 1 kilogram of Boiled Sweet Potato no Skin has 1.7 times more Calcium, 2.7 times more Iron and 1.3 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Manganese and 1.7 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cassava contain similar levels of Copper, Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Boiled Sweet Potato without Skin as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sweet Potato no Skin has 3.4 times more Sugars and 1.4 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Energy and 2.1 times more Carbohydrate than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cassava offer comparable quantities of Protein per one kilogram.
• Both Boiled Sweet Potato without Skin as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.