Comparing Nutrients in 1 kilogram Cassava VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Cassava	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	55% 1600kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	347% 451g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	NA	38g per day for Men 19-50 years
Protein	24.3% 13.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	322% 4.18mg	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	148% 590μg	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	311% 280mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	16% 160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	811% 7.3mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	898% 20.7mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	16% 597g	13.5% 499g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Roasted Japanese Chestnuts per 1 kg

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

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

• 1 kilogram of Cassava has 1.2 times more Vitamin B3 than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 5.2 times more Vitamin B1, 4.4 times more Vitamin B5, 4.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Cassava.
• Both Raw Cassava as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Roasted Japanese Chestnuts contains 2.2 times more Calcium, 7.3 times more Copper, 7.8 times more Iron, 3 times more Magnesium, 5.4 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium and 4.2 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Japanese Chestnuts contains 1.3 times more Energy and 2.2 times more Protein than Raw Cassava.
• Both Cassava and Roasted Japanese Chestnuts offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Cassava as well as Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.