Comparing Nutrients in 1 kilogram Cooked Chinese Broccoli VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Chinese Broccoli	Cassava	Recommended Dietary Allowance
Energy	7.6% 220kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	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	29.3% 38g	293% 381g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Cassava	Recommended Dietary Allowance
Vitamin A	91% 820μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	248% 990μg	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	313% 282mg	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	32% 4.8mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	707% 848μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Cassava	Recommended Dietary Allowance
Calcium	100% 1000mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	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	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	58.6% 410mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.3% 935g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chinese Broccoli 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 Chinese Broccoli vs Cassava:

• 1 kilogram of Cooked Chinese Broccoli has 82 times more Vitamin A, 3 times more Vitamin B2, 1.5 times more Vitamin B5, 3.7 times more Vitamin B9, 1.4 times more Vitamin C, 2.5 times more Vitamin E and 44.6 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cassava provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Chinese Broccoli as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chinese Broccoli vs Cassava:

• 1 kilogram of Cooked Chinese Broccoli has 6.3 times more Calcium, 2.1 times more Iron, 1.5 times more Phosphorus, 1.9 times more Selenium and 1.6 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.6 times more Copper and 1.5 times more Manganese than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cassava contain similar levels of Magnesium, Potassium and Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chinese Broccoli has 15.2 times more Omega 3 and 1.4 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 7.3 times more Energy, 10 times more Carbohydrate and 2 times more Sugars than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cassava offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Chinese Broccoli provide inadequate amounts of Energy
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Cooked Chinese Broccoli as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.