Comparing Nutrients in 1 kilogram Cassava VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Cassava	Baby Carrots	Recommended Dietary Allowance
Energy	55% 1600kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	23.4% 17g	65.7% 47.6g	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	13.8% 10g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	47.4% 18g	76.3% 29g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Baby Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	767% 6900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	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	229% 206mg	29% 26mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	78.3% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Baby Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	33.8% 2.7mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	65.7% 1.5mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	16% 597g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Baby Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Baby Carrots:

• 1 kilogram of Cassava has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 7.9 times more Vitamin C than Baby Carrots.
• While 1 kg of Raw Baby Carrots contains 690 times more Vitamin A, 3.7 times more Vitamin B5 and 4.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Baby Carrots provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Baby Carrots:

• 1 kilogram of Cassava has 2.1 times more Magnesium, 2.5 times more Manganese and 2 times more Zinc than Baby Carrots.
• While 1 kg of Raw Baby Carrots contains 2 times more Calcium, 3.3 times more Iron, 5.6 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Baby Carrots contain similar levels of Copper, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• 1 kilogram of Baby Carrots lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Baby Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 4.6 times more Energy, 4.6 times more Carbohydrate and 2.1 times more Protein than Baby Carrots.
• While 1 kg of Raw Baby Carrots contains 2.8 times more Sugars and 1.6 times more Fiber than Raw Cassava.
• 1 kilogram of Baby Carrots provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Baby Carrots provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.