Comparing Nutrients in 300 calories Cassava VS Baked Sweet Potato

Weight per 300 calories

• Cassava: 188g
• Baked Sweet Potato: 333g

Cassava has 1.8 times more energy per 100g than Baked Sweet Potato. It has above average energy density when compared to other foods. Sweet Potato Baked in skin, flesh only having average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Baked Sweet Potato?

Macros Ratio

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

Macro Nutrients

	Cassava	Baked Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	53% 69g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	29.8% 21.6g	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	2.3% 1.67g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	29% 11g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.7% 8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.7% 50.6μg	5% 20μg	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	43% 38.6mg	72.6% 65.3mg	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	2.38% 0.36mg	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	3% 30mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	59.6% 0.54mg	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	6.33% 0.51mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	72% 1.66mg	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	7.23% 50.6mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	3.02% 112g	6.83% 253g	3700g per day for Men 19-50 years

Cassava VS Baked Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Baked Sweet Potato?

Lets compare vitamin content per 300 calories of Cassava vs Baked Sweet Potato:

• 300 calories of Cassava have 2.5 times more Vitamin B9 than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 1708.4 times more Vitamin A, 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 14.7 times more Vitamin B5, 5.8 times more Vitamin B6, 1.7 times more Vitamin C, 6.6 times more Vitamin E and 2.2 times more Vitamin K than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• 300 calories of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cassava vs Baked Sweet Potato:

• 300 kcal of Sweet Potato Baked in skin, flesh only contain 4.2 times more Calcium, 2.9 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 3.1 times more Potassium, 4.6 times more Sodium, 1.7 times more Zinc and 2.3 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium and Zinc
• Both Raw Cassava as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Sweet Potato Baked in skin, flesh only contain 6.8 times more Sugars, 3.3 times more Fiber and 2.6 times more Protein than Raw Cassava.
• Both Cassava and Baked Sweet Potato offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.