Comparing Nutrients in 1 pound Baked Sweet Potato VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Baked Sweet Potato	Cassava	Recommended Dietary Allowance
Energy	14% 408kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	72.3% 94g	133% 173g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Cassava	Recommended Dietary Allowance
Vitamin A	484% 4359μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	99% 89mg	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	21.5% 3.22mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Cassava	Recommended Dietary Allowance
Calcium	17.2% 172mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	39% 3.13mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	35% 245mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Sweet Potato 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 Sweet Potato vs Cassava:

• 1 pound of Baked Sweet Potato has 961 times more Vitamin A, 1.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 8.3 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.7 times more Vitamin E than Cassava.
• While 1 lb of Raw Cassava contains 4.5 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Cassava provide similar amounts of Vitamin C per one pound.
• 1 pound of Baked Sweet Potato have insufficient amounts of Vitamin B9
• 1 pound of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato vs Cassava:

• 1 pound of Baked Sweet Potato has 2.4 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Sodium and 1.3 times more Water than Cassava.
• Both Baked Sweet Potato and Cassava contain similar levels of Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Sweet Potato Baked in skin, flesh only as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Sweet Potato has 3.8 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 1.8 times more Energy and 1.8 times more Carbohydrate than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one pound.