Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato with Salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Cassava	3%	2%	95%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Cassava	Recommended Dietary Allowance
Energy	34.5% 1000kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	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	5% 0.08g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	180% 234g	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	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	30.5% 17g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Cassava	Recommended Dietary Allowance
Vitamin A	912% 8210μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	101% 91mg	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

	Baked Frozen Sweet Potato with Salt	Cassava	Recommended Dietary Allowance
Calcium	35% 350mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	67.5% 5.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	63% 440mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20% 737g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato with Salt VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Frozen Sweet Potato with Salt versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Frozen Sweet Potato with Salt vs Cassava:

• 1 kilogram of Baked Frozen Sweet Potato with Salt has 821 times more Vitamin A, 5.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.3 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Cassava provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A
• Both Baked Frozen Sweet Potato with Salt as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato with Salt vs Cassava:

• 1 kilogram of Baked Frozen Sweet Potato with Salt has 2.2 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 17.4 times more Sodium than Cassava.
• Both Baked Frozen Sweet Potato with Salt and Cassava contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Baked Frozen Sweet Potato with Salt as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Frozen Sweet Potato with Salt has 1.3 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.6 times more Energy and 1.6 times more Carbohydrate than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Cassava offer comparable quantities of Fiber per one kilogram.
• Both Baked Frozen Sweet Potato with Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.