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Comparing Nutrients in 7 ounces CassavaVS Frozen Sweet Potato Puffs

Macros Ratio

Protein Fat Carbs

Cassava
3%
2%
95%
Frozen Sweet Potato Puffs
3%
20%
77%
7 oz ▼

Macro Nutrients

11%318kcal
Energy
11%319kcal
318 kcalvs319 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.57%0.56g
Fat
7.32%7.1g
0.56 gvs7.1 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.46%0.15g
Saturated Fat
1.92%0.62g
0.15 gvs0.62 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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2.1%0.034g
Omega 3
NA
0.034 gvsNA g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.37%0.064g
Omega 6
NA
0.064 gvsNA g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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58%75.5g
Carbohydrate
47%61g
75.5 gvs61 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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4.65%3.37g
Sugars
21%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.37 gvs15 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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9.4%3.57g
Fiber
9.92%3.77g
3.57 gvs3.77 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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4.8%2.7g
Protein
4.8%2.7g
2.7 gvs2.7 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
NA
RAE, retinol activity equivalents
2 μgvsNA μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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14.4%0.17mg
Vitamin B1
NA
Thiamine
0.17 mgvsNA mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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7.33%0.095mg
Vitamin B2
NA
Riboflavin
0.095 mgvsNA mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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10.6%1.7mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
1.7 mgvsNA mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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4.25%0.21mg
Vitamin B5
NA
Pantothenic acid
0.21 mgvsNA mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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13.4%0.17mg
Vitamin B6
NA
Pyridoxine
0.17 mgvsNA mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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13.4%53.6μg
Vitamin B9
NA
Folates and Folic Acid
53.6 μgvsNA μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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45.4%41mg
Vitamin C
4.85%4.37mg
Ascorbic acid
41 mgvs4.37 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2.5%0.38mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.38 mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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3.14%3.77μg
Vitamin K
NA
Phytomenadione or phylloquinone
3.77 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

3.18%31.8mg
Calcium
11.3%113mg
31.8 mgvs113 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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22%0.2mg
Copper
NA
0.2 mgvsNA mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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6.7%0.54mg
Iron
9.92%0.79mg
0.54 mgvs0.79 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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9.92%41.7mg
Magnesium
NA
41.7 mgvsNA mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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33%0.76mg
Manganese
NA
0.76 mgvsNA mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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7.65%53.6mg
Phosphorus
NA
53.6 mgvsNA mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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16%538mg
Potassium
14.5%492mg
538 mgvs492 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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2.53%1.4μg
Selenium
NA
1.4 μgvsNA μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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1.85%27.8mg
Sodium
33%496mg
27.8 mgvs496 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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6.13%0.67mg
Zinc
NA
0.67 mgvsNA mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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3.2%118g
Water
3.4%125g
118 gvs125 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Cassava VS Frozen Sweet Potato Puffs per 7 oz

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

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

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

Comparison of macro-nutrients per 7 ounces:

Frequently Asked Questions about Cassava VS Frozen Sweet Potato Puffs

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

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It is also gluten-free and can be a good option for those with gluten sensitivities. On the other hand, frozen sweet potato puffs are typically processed and may contain added sugars, unhealthy fats, and preservatives. Sweet potatoes, however, are rich in beta-carotene, vitamin A, and fiber. Overall, cassava may be a better option due to its natural state and nutrient profile.

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

Both cassava and frozen sweet potato puffs can be part of a healthy diet for weight loss, but it ultimately comes down to portion sizes and overall calorie intake. Cassava is a starchy root vegetable that is naturally low in fat and calories, while frozen sweet potato puffs are typically higher in calories due to added ingredients like oil and seasonings. To lose weight easier, focus on incorporating a variety of whole plant foods, including cassava and sweet potatoes, in appropriate portion sizes and balanced meals.

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

Both cassava and sweet potato are nutritious options for gaining muscle while training consistently. However, sweet potatoes are generally higher in carbohydrates, which can provide a quick source of energy for your workouts. Additionally, sweet potatoes are a good source of vitamin A, vitamin C, and fiber, which can support overall health and muscle recovery. On the other hand, cassava is a good source of carbohydrates as well, but it is lower in protein compared to sweet potatoes. To support muscle growth, it's important to consume an adequate amount of protein, so you may want to consider incorporating other plant-based protein sources into your diet such as legumes, tofu, tempeh, or seitan. Ultimately, a balanced diet that includes a variety of nutrient-dense foods, along with regular strength training, will help you achieve your muscle-building goals.

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

Cassava has a lower environmental impact compared to Frozen Sweet Potato Puffs. Cassava requires less water, fertilizer, and energy to grow and process, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in diverse climates, further reducing its environmental footprint.




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