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

Macros Ratio

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

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Cassava	Recommended Dietary Allowance
Energy	14% 404kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	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	1.9% 0.32g	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% 95g	133% 173g	130g per day for Men 19-50 years
Sugars	96% 70g	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	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	30% 11.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Cassava	Recommended Dietary Allowance
Vitamin A	190% 1710μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.05% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	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	53% 47.6mg	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	28.4% 4.26mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Cassava	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	45.4% 3.63mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	17.5% 122mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.5% 351g	7.3% 271g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 377 times more Vitamin A, 3.1 times more Vitamin B5 and 4.9 times more Vitamin E than Cassava.
• While 1 lb of Raw Cassava contains 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.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Cassava provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• 1 pound of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 1.2 times more Copper, 3 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 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.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Cassava contain similar levels of Phosphorus per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Zinc
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids has 9.1 times more Sugars and 1.4 times more Fiber than Cassava.
• While 1 lb of Raw Cassava contains 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.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one pound.