Comparing Nutrients in 5 ounces Cassava VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

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

Macro Nutrients

	Cassava	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	7.82% 227kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	41.5% 54g	23% 29.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	30% 22g	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	6.7% 2.55g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	59.4% 534μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.9% 0.57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	2.5% 9.92μg	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	32.4% 29mg	16.5% 15mg	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	1.8% 0.27mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	19.5% 0.18mg	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	4.8% 0.38mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	31.2% 0.72mg	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	5.47% 38.3mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 5 ounces of Cassava have 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.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 377 times more Vitamin A, 3.1 times more Vitamin B5 and 4.9 times more Vitamin E than Raw Cassava.
• Both Cassava and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 5 ounces of Cassava have 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.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 3 times more Iron, 1.3 times more Manganese and 1.3 times more Water than Raw Cassava.
• Both Cassava and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Copper and Phosphorus per five ounces.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Zinc
• Both Raw Cassava as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 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.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 9.1 times more Sugars and 1.4 times more Fiber than Raw Cassava.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein
• Both Raw Cassava as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.