Comparing Nutrients in 14 ounces Cassava VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cassava	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	22% 635kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	13.5% 9.76g	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	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	34% 0.44mg	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	26.8% 107μg	7.94% 31.8μg	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	91% 81.8mg	8.8% 7.94mg	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	5.03% 0.75mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	45.4% 0.41mg	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	13.4% 1.07mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	77.7% 1.8mg	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	15.3% 107mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cassava vs Canned Carrots with Liquids and Salt:

• Raw Cassava has 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B9 and 10.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 3.8 times more Vitamin E and 5.2 times more Vitamin K than Raw Cassava.
• Both Raw Cassava as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cassava vs Canned Carrots with Liquids and Salt:

• Raw Cassava has 2.3 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Calcium, 1.9 times more Iron, 17.1 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Raw Cassava and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cassava has 7 times more Energy, 2.1 times more Omega 3, 7.1 times more Carbohydrate and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Sugars than Raw Cassava.
• Both Raw Cassava and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 14 oz.
• Both Raw Cassava as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.