Comparing Nutrients in 1 kilogram Cassava VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Energy	55% 1600kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	31.6% 41g	130g per day for Men 19-50 years
Sugars	23.4% 17g	28.7% 21g	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	47.4% 18g	60.5% 23g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	133% 1.73mg	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	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	16% 160mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	20% 0.18mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	57.4% 1.32mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	10% 150mg	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	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Boiled Cauliflower:

• 1 kilogram of Cassava has 2.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 4.7 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9, 2.2 times more Vitamin C and 7.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Boiled Cauliflower provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Boiled Cauliflower:

• 1 kilogram of Cassava has 5.6 times more Copper, 2.3 times more Magnesium, 2.9 times more Manganese, 1.9 times more Potassium and 2 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.6 times more Water than Raw Cassava.
• Both Cassava and Boiled Cauliflower contain similar levels of Iron and Phosphorus per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Raw Cassava as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 7 times more Energy and 9.3 times more Carbohydrate than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 9.8 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Raw Cassava.
• Both Cassava and Boiled Cauliflower offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.