Comparing Nutrients in 1 kilogram Cassava VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%

Macro Nutrients

	Cassava	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Energy	55% 1600kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	144% 187g	130g per day for Men 19-50 years
Sugars	23.4% 17g	42.3% 30.7g	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	6.34% 4.6g	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	% 4.8g	g per day for Men 19-50 years
Sucrose	NA	% 19.6g	g per day for Men 19-50 years
Fiber	47.4% 18g	63% 24g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	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	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	76% 0.99mg	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	87.5% 350μg	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	39% 35mg	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	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	53.3% 0.48mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	67.4% 1.55mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	16% 597g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• 1 kilogram of Cassava has 2.9 times more Vitamin B1 and 5.9 times more Vitamin C than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Cassava as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• 1 kilogram of Cassava has 2.1 times more Copper and 2.5 times more Manganese than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 1.7 times more Iron, 1.3 times more Magnesium, 2.9 times more Phosphorus, 17.5 times more Sodium, 1.9 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain similar levels of Potassium per one kilogram.
• Both Raw Cassava as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 2 times more Energy and 2 times more Carbohydrate than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 1 kg of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contains 1.8 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.