Comparing Nutrients in 1 kilogram Cassava VS Boiled Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Broccoli with Salt	23%	9%	68%

Macro Nutrients

	Cassava	Boiled Broccoli with Salt	Recommended Dietary Allowance
Energy	55% 1600kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	154% 2mg	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	67.5% 270μg	270% 1080μg	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	229% 206mg	721% 649mg	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	12.7% 1.9mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Broccoli with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	33.8% 2.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	84.3% 1.94mg	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	38.6% 270mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	175% 2620mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16% 597g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Broccoli with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Boiled Broccoli with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Boiled Broccoli with Salt:

• 1 kilogram of Cassava has 1.4 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 77 times more Vitamin A, 2.6 times more Vitamin B2, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, 4 times more Vitamin B9, 3.2 times more Vitamin C, 7.6 times more Vitamin E and 74.3 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Boiled and Drained Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Boiled Broccoli with Salt:

• 1 kilogram of Cassava has 1.6 times more Copper and 2 times more Manganese than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 2.5 times more Calcium, 2.5 times more Iron, 2.5 times more Phosphorus, 2.3 times more Selenium, 18.7 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Boiled Broccoli with Salt contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 4.6 times more Energy, 5.3 times more Carbohydrate and 1.2 times more Sugars than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 7 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Broccoli with Salt provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Broccoli with Salt provide inadequate amounts of Omega 6 in one kilogram.