Comparing Nutrients in 14 ounces Cassava VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Cassava	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	22% 635kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	18% 13g	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	68% 25.8g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	54.8% 30.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	30.5% 0.4mg	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	206% 826μg	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	1.76% 1.6mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	118% 1.06mg	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	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	82% 1.9mg	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	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	6.4% 237g	7.5% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Common Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Boiled Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Boiled Common Cowpeas:

• 14 ounces of Cassava have 1.7 times more Vitamin B3 and 51.5 times more Vitamin C than Boiled Common Cowpeas.
• While 14 oz of Boiled Common Cowpeas contain 2.3 times more Vitamin B1, 3.8 times more Vitamin B5 and 7.7 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Boiled Common Cowpeas provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Boiled Common Cowpeas:

• 14 oz of Boiled Common Cowpeas contain 1.5 times more Calcium, 2.7 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 5.8 times more Phosphorus, 3.6 times more Selenium and 3.8 times more Zinc than Raw Cassava.
• Both Cassava and Boiled Common Cowpeas contain similar levels of Manganese and Potassium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.4 times more Energy and 1.8 times more Carbohydrate than Boiled Common Cowpeas.
• While 14 oz of Boiled Common Cowpeas contain 4.9 times more Omega 3, 1.9 times more Sugars, 3.6 times more Fiber and 5.7 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in 14 ounces.