Comparing Nutrients in 1 kilogram Cassava VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Cassava	Agar Seaweed	Recommended Dietary Allowance
Energy	55% 1600kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	52% 67.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	3.86% 2.8g	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	13% 5g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	24.6% 0.32mg	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	213% 850μg	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	0% 0mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Agar Seaweed	Recommended Dietary Allowance
Calcium	16% 160mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	67.8% 0.61mg	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	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	162% 3.73mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	66.5% 2260mg	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	6% 90mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	16% 597g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Agar Seaweed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Agar Seaweed:

• 1 kilogram of Cassava has 17.4 times more Vitamin B1, 2.2 times more Vitamin B2, 15.5 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin C than Agar Seaweed.
• While 1 kg of Raw Agar Seaweed contains 2.8 times more Vitamin B5, 3.1 times more Vitamin B9 and 4.6 times more Vitamin E than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E
• 1 kilogram of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Cassava as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Agar Seaweed:

• 1 kilogram of Cassava has 1.6 times more Copper and 5.4 times more Phosphorus than Agar Seaweed.
• While 1 kg of Raw Agar Seaweed contains 3.4 times more Calcium, 6.9 times more Iron, 3.2 times more Magnesium, 1.7 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Agar Seaweed contain similar levels of Manganese and Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• 1 kilogram of Agar Seaweed lack sufficient amounts of Phosphorus
• Both Raw Cassava as well as Raw Agar Seaweed lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 6.2 times more Energy, 5.6 times more Carbohydrate, 6.1 times more Sugars, 3.6 times more Fiber and 2.5 times more Protein than Agar Seaweed.
• 1 kilogram of Agar Seaweed provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Cassava as well as Raw Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.