Comparing Nutrients in 14 ounces Cassava VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Cassava	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	22% 635kcal	64.3% 1865kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	54.4% 17.4g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	502% 8.03g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	25.3% 33g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	372% 208g	56g per day for Men 19-50 years

Vitamins

	Cassava	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	87.3% 1.14mg	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	91% 365μg	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	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	847% 8470mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	520% 4.68mg	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	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	637% 14.6mg	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	274% 1917mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	392% 216μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 14 ounces of Cassava have 29.4 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 5.7 times more Vitamin B1, 6.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Cassava.
• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 14 ounces of Cassava have 13.6 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 133.4 times more Calcium, 11.8 times more Copper, 36 times more Iron, 8.6 times more Magnesium, 9.6 times more Manganese, 17.9 times more Phosphorus, 77.6 times more Selenium and 14.4 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 4.6 times more Carbohydrate and 1.5 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 2.9 times more Energy, 108.4 times more Fat, 59.3 times more Saturated Fat, 119.1 times more Omega 3, 472 times more Omega 6 and 38.6 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6