Comparing Nutrients in 5 ounces Baked Potatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Cassava	3%	2%	95%

Macro Nutrients

	Baked Potatoes	Cassava	Recommended Dietary Allowance
Energy	4.55% 132kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	41.5% 54g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	3.32% 2.4g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.6% 0.12mg	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	9.92% 39.7μg	9.57% 38.3μg	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	15% 13.6mg	32.4% 29mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Cassava	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	15.7% 0.14mg	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	19% 1.53mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	23.7% 0.54mg	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	14% 99mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Cassava per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potatoes vs Cassava:

• 5 ounces of Baked Potatoes have 1.7 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Cassava.
• While 5 oz of Raw Cassava contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin C than Whole Baked Potatoes.
• Both Baked Potatoes and Cassava provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• Both Whole Baked Potatoes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potatoes vs Cassava:

• 5 ounces of Baked Potatoes have 4 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 1.3 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Manganese than Whole Baked Potatoes.
• Both Baked Potatoes and Cassava contain similar levels of Copper and Zinc per five ounces.
• Both Whole Baked Potatoes as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potatoes have 1.2 times more Fiber and 1.8 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 1.7 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Sugars than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.