Comparing Nutrients in 5 ounces Cassava VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Cassava	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	7.82% 227kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.6% 0.27g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	29.8% 268μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	20.7% 0.27mg	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	9.57% 38.3μg	NA	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	17.3% 15.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	357% 428μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	NA	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	NA	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	NA	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sweet Potato Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Sweet Potato Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Sweet Potato Leaves:

• 5 ounces of Cassava have 1.9 times more Vitamin C than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain 189 times more Vitamin A, 1.8 times more Vitamin B1, 7.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 159.1 times more Vitamin K than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Sweet Potato Leaves:

• 5 oz of Raw Sweet Potato Leaves contain 4.9 times more Calcium, 3.6 times more Iron, 3.3 times more Magnesium, 3 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Water than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 3.8 times more Energy and 4.3 times more Carbohydrate than Sweet Potato Leaves.
• While 5 oz of Raw Sweet Potato Leaves contain 2.1 times more Omega 3, 2.9 times more Fiber and 1.8 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• 5 ounces of Sweet Potato Leaves provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Sweet Potato Leaves provide inadequate amounts of Omega 6 in five ounces.