Comparing Nutrients in 7 ounces Cassava VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Cassava	Red Potatoes	Recommended Dietary Allowance
Energy	11% 318kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Cassava	Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	26% 0.34mg	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	13.4% 53.6μg	8.93% 35.7μg	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	45.4% 41mg	19% 17mg	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	2.5% 0.38mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Red Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	29.5% 0.27mg	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	6.7% 0.54mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	12% 0.28mg	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	7.65% 53.6mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Red Potatoes:

• 7 ounces of Cassava have 1.5 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.4 times more Vitamin C than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Red Potatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Red Potatoes:

• 7 ounces of Cassava have 2.7 times more Manganese than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.3 times more Copper, 2.7 times more Iron, 2.3 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Water than Raw Cassava.
• Both Cassava and Red Potatoes contain similar levels of Magnesium and Zinc per seven ounces.
• Both Raw Cassava as well as Raw Whole Red Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.3 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Sugars than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.4 times more Protein than Raw Cassava.
• Both Cassava and Red Potatoes offer comparable quantities of Fiber per seven ounces.
• Both Raw Cassava as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Red Potatoes

What are the health benefits of Cassava compared to Red Potatoes?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. It is also gluten-free and low in fat. Red potatoes, on the other hand, are rich in vitamin C, potassium, and antioxidants. Both are nutritious options, but cassava may be preferred for its gluten-free nature and higher fiber content.

Can I lose weight easier by eating more Cassava or Red Potatoes?

Both cassava and red potatoes can be part of a healthy diet for weight loss, as they are both good sources of carbohydrates and fiber. However, red potatoes are lower in calories and higher in nutrients compared to cassava. Therefore, incorporating red potatoes into your diet may be a better option for weight loss. Remember to focus on overall calorie intake, portion sizes, and include a variety of fruits, vegetables, whole grains, and plant-based proteins for a balanced and sustainable weight loss plan.

Should I eat more Cassava or more Red Potatoes to gain more muscles while training consistently?

Both cassava and red potatoes can be good sources of carbohydrates for fueling your workouts and supporting muscle growth. However, red potatoes are higher in protein compared to cassava, making them a slightly better option for muscle building. Additionally, red potatoes are also a good source of potassium, which can help with muscle function and recovery. Overall, incorporating a variety of plant-based foods, including both cassava and red potatoes, along with a balanced intake of protein from sources like legumes, tofu, tempeh, and seitan, can help support your muscle-building goals.

What is the environmental impact of producing Cassava compared to Red Potatoes?

Cassava has a lower environmental impact compared to red potatoes in terms of water usage and greenhouse gas emissions. Cassava is a drought-resistant crop that requires less water to grow, making it more sustainable in water-scarce regions. Additionally, cassava has a lower carbon footprint as it produces fewer greenhouse gas emissions during cultivation compared to red potatoes. Overall, choosing cassava over red potatoes can help reduce the environmental impact of food production.