Comparing Nutrients in 1 kilogram Cooked Frozen Asparagus VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Frozen Asparagus	Cassava	Recommended Dietary Allowance
Energy	6.2% 180kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	293% 381g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	23.4% 17g	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	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Cassava	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	67.7% 0.88mg	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	338% 1350μg	67.5% 270μg	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	271% 244mg	229% 206mg	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	80% 12mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Cassava	Recommended Dietary Allowance
Calcium	18% 180mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	111% 1mg	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	70% 5.6mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	167% 3.84mg	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	70% 490mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.4% 941g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Asparagus VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Asparagus versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Asparagus vs Cassava:

• 1 kilogram of Cooked Frozen Asparagus has 40 times more Vitamin A, 2.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.5 times more Vitamin B5, 5 times more Vitamin B9, 6.3 times more Vitamin E and 42.1 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Vitamin B1 and 4.4 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Cassava provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Asparagus as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Asparagus vs Cassava:

• 1 kilogram of Cooked Frozen Asparagus has 2.1 times more Iron, 1.8 times more Phosphorus, 5.6 times more Selenium, 1.2 times more Zinc and 1.6 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Magnesium, 2.7 times more Manganese and 1.6 times more Potassium than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Cassava contain similar levels of Copper per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Boiled and Drained Frozen Asparagus as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Asparagus has 2.2 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 8.9 times more Energy, 19.8 times more Carbohydrate and 5.3 times more Sugars than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus provide inadequate amounts of Energy and Carbohydrate
• Both Boiled and Drained Frozen Asparagus as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.