Comparing Nutrients in 1 pound Baked Potatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Cassava	3%	2%	95%

Macro Nutrients

	Baked Potatoes	Cassava	Recommended Dietary Allowance
Energy	14.5% 422kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	133% 173g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	10.6% 7.7g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	30.7% 0.4mg	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	31.8% 127μg	30.6% 122μg	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	48.4% 43.5mg	104% 93mg	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	1.2% 0.18mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Cassava	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	50.4% 0.45mg	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	61.2% 4.9mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	75.7% 1.74mg	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	45.4% 318mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.2% 340g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potatoes vs Cassava:

• 1 pound of Baked Potatoes has 1.7 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Cassava.
• While 1 lb of Raw Cassava contains 1.4 times more Vitamin B1 and 2.1 times more Vitamin C than Whole Baked Potatoes.
• Both Baked Potatoes and Cassava provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• Both Whole Baked Potatoes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potatoes vs Cassava:

• 1 pound of Baked Potatoes has 4 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 1.3 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 1.8 times more Manganese than Whole Baked Potatoes.
• Both Baked Potatoes and Cassava contain similar levels of Copper and Zinc per one pound.
• Both Whole Baked Potatoes as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potatoes has 1.2 times more Fiber and 1.8 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 1.7 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Sugars than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one pound.