Comparing Nutrients in 1 kilogram Cassava VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Cassava	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	55% 1600kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	45.6% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	407% 530g	130g per day for Men 19-50 years
Sugars	23.4% 17g	146% 106g	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	134% 51g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Roasted European Chestnuts	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	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	382% 4.97mg	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	175% 700μg	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	289% 260mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	16% 160mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	563% 5.07mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	513% 12mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	16% 597g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Roasted European Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Roasted European Chestnuts:

• 1 kg of Roasted European Chestnuts contains 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5.2 times more Vitamin B5, 5.6 times more Vitamin B6, 2.6 times more Vitamin B9, 1.3 times more Vitamin C, 2.6 times more Vitamin E and 4.1 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Roasted European Chestnuts:

• 1 kg of Roasted European Chestnuts contains 1.8 times more Calcium, 5.1 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Selenium and 1.7 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted European Chestnuts contains 1.5 times more Energy, 7.9 times more Fat, 5.5 times more Omega 3, 24.3 times more Omega 6, 1.4 times more Carbohydrate, 6.2 times more Sugars, 2.8 times more Fiber and 2.3 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6