Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Cassava

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Cassava: 313g

Raw Cassava has 1.8 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is above average in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	91% 119g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	7.33% 5.3g	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	2.3% 1.67g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	15% 5.63g	38g per day for Men 19-50 years
Protein	19% 10.7g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	21% 0.28mg	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	14.4% 57.5μg	21% 84.4μg	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	83% 74.7mg	71.5% 64.4mg	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	0.38% 0.057mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cassava	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	52% 1.2mg	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	36% 253mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	12% 442g	5.04% 187g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Cassava?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Cassava:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 2.2 times more Vitamin B1, 3.1 times more Vitamin B3, 8.9 times more Vitamin B5, 6.2 times more Vitamin B6 and 2.1 times more Vitamin K than Cassava.
• While 500 kcal of Raw Cassava contain 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cassava provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 500 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Cassava:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 3.5 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 3 times more Phosphorus, 2.6 times more Potassium, 1.6 times more Zinc and 2.4 times more Water than Cassava.
• While 500 kcal of Raw Cassava contain 1.5 times more Manganese than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Cassava lack sufficient amounts of Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.8 times more Fiber and 2.5 times more Protein than Cassava.
• Both Boiled Potato Flesh, Cooked In Skin and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.