Comparing Nutrients in 14 ounces Cassava VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Cassava	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	22% 635kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	11.3% 14.7g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	115% 1032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	24.7% 0.32mg	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	34.7% 139μg	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	70.6% 63.5mg	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	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	9.26% 0.083mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	24.7% 0.57mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Water Convolvulus per 14 oz

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

Lets compare vitamin content per 14 ounces of Cassava vs Boiled Water Convolvulus:

• 14 ounces of Cassava have 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Boiled Water Convolvulus.
• While 14 oz of Boiled and Drained Water Convolvulus contain 260 times more Vitamin A, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Boiled Water Convolvulus provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Boiled Water Convolvulus:

• 14 ounces of Cassava have 4.8 times more Copper, 2.7 times more Manganese and 2.1 times more Zinc than Boiled Water Convolvulus.
• While 14 oz of Boiled and Drained Water Convolvulus contain 3.4 times more Calcium, 4.9 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 8.7 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Boiled Water Convolvulus contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium
• 14 ounces of Boiled Water Convolvulus lack sufficient amounts of Zinc
• Both Raw Cassava as well as Boiled and Drained Water Convolvulus lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 8 times more Energy and 10.3 times more Carbohydrate than Boiled Water Convolvulus.
• While 14 oz of Boiled and Drained Water Convolvulus contain 4.6 times more Omega 3 and 1.5 times more Protein than Raw Cassava.
• Both Cassava and Boiled Water Convolvulus offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cassava provide inadequate amounts of Omega 3
• 14 ounces of Boiled Water Convolvulus provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Omega 6 in 14 ounces.