Comparing Nutrients in 1 kilogram Cassava VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Cassava	Boiled Green Peas	Recommended Dietary Allowance
Energy	55% 1600kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	120% 156g	130g per day for Men 19-50 years
Sugars	23.4% 17g	81.8% 59.3g	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	5.66% 4.1g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 52.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	145% 55g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	166% 2.16mg	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	158% 630μg	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	158% 142mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	216% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Green Peas	Recommended Dietary Allowance
Calcium	16% 160mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	192% 1.73mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	228% 5.25mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	108% 12mg	11mg per day for Men 19-50 years
Water	16% 597g	21% 779g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Green Peas per 1 kg

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

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

• 1 kilogram of Cassava has 1.5 times more Vitamin C than Boiled Green Peas.
• While 1 kg of Boiled and Drained Green Peas contains 40 times more Vitamin A, 3 times more Vitamin B1, 3.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 13.6 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Boiled Green Peas:

• 1 kg of Boiled and Drained Green Peas contains 1.7 times more Calcium, 1.7 times more Copper, 5.7 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 2.7 times more Selenium, 3.5 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Boiled Green Peas contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 1.9 times more Energy and 2.4 times more Carbohydrate than Boiled Green Peas.
• While 1 kg of Boiled and Drained Green Peas contains 3.5 times more Sugars, 3.1 times more Fiber and 3.9 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.