Comparing Nutrients in 7 ounces Cassava VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Cassava	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	11% 318kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.78% 0.13g	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	34% 44g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	10.4% 41.7μg	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	29.3% 26.4mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	39% 0.35mg	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	13% 1.05mg	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	57.4% 1.3mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Sweet Potato per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Frozen Sweet Potato:

• 7 ounces of Cassava have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 518 times more Vitamin A, 4.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Frozen Sweet Potato provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Frozen Sweet Potato:

• 7 oz of Frozen Sweet Potato, Unprepared contain 2.3 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Frozen Sweet Potato contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.7 times more Energy and 1.7 times more Carbohydrate than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 1.3 times more Protein than Raw Cassava.
• Both Cassava and Frozen Sweet Potato offer comparable quantities of Fiber per seven ounces.
• Both Raw Cassava as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Frozen Sweet Potato

What are the health benefits of Cassava compared to Frozen Sweet Potato?

Both cassava and sweet potatoes are nutritious options, but they have different health benefits. Cassava is a good source of carbohydrates, fiber, and vitamin C, while sweet potatoes are rich in beta-carotene, vitamin A, and fiber. Sweet potatoes also have a lower glycemic index compared to cassava, making them a better option for blood sugar control. Overall, both can be part of a healthy vegan diet, but sweet potatoes may offer more diverse nutrients.

Can I lose weight easier by eating more Cassava or Frozen Sweet Potato?

Both cassava and sweet potatoes can be part of a healthy weight loss diet as they are high in fiber and low in fat. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall calorie intake, portion sizes, and the quality of your diet rather than just one specific food. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is the most effective way to support weight loss.

Should I eat more Cassava or more Frozen Sweet Potato to gain more muscles while training consistently?

Both cassava and sweet potatoes are nutritious options for gaining muscle while training consistently. However, sweet potatoes are generally higher in complex carbohydrates, which can provide sustained energy for workouts and muscle recovery. They are also a good source of vitamins and minerals that support muscle function. Therefore, incorporating more frozen sweet potatoes into your diet may be beneficial for muscle gain.

What is the environmental impact of producing Cassava compared to Frozen Sweet Potato?

Cassava generally has a lower environmental impact compared to frozen sweet potato production. Cassava requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in poor soil conditions, reducing the need for extensive land preparation. Overall, choosing cassava over frozen sweet potato can help reduce the environmental footprint of food production.