Comparing Nutrients in 1 kilogram Cassava VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Black Pepper	13%	9%	78%

Macro Nutrients

	Cassava	Black Pepper	Recommended Dietary Allowance
Energy	55% 1600kcal	86.6% 2510kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	33.6% 32.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	492% 640g	130g per day for Men 19-50 years
Sugars	23.4% 17g	8.83% 6.4g	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	3.17% 2.3g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	666% 253g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Cassava	Black Pepper	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	224% 2.9mg	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	42.5% 170μg	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	69.3% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	1364% 1637μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Black Pepper	Recommended Dietary Allowance
Calcium	16% 160mg	443% 4430mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	1478% 13.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.55% 342μg	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	1214% 97mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	5545% 128mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	391% 13290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	13.3% 200mg	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	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Black Pepper per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Black Pepper:

• 1 kilogram of Cassava has 1.6 times more Vitamin B9 and more Vitamin C than Black Pepper.
• While 1 kg of Black Pepper Spices contains 27 times more Vitamin A, 3.8 times more Vitamin B2, 1.3 times more Vitamin B3, 13.1 times more Vitamin B5, 3.3 times more Vitamin B6, 5.5 times more Vitamin E and 86.2 times more Vitamin K than Raw Cassava.
• Both Cassava and Black Pepper provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Black Pepper have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Black Pepper:

• 1 kg of Black Pepper Spices contains 27.7 times more Calcium, 13.3 times more Copper, 36 times more Iron, 8.1 times more Magnesium, 33.2 times more Manganese, 5.9 times more Phosphorus, 4.9 times more Potassium, 7 times more Selenium and 3.5 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 kilogram of Cassava has 2.7 times more Sugars than Black Pepper.
• While 1 kg of Black Pepper Spices contains 1.6 times more Energy, 11.6 times more Fat, 18.8 times more Saturated Fat, 8.9 times more Omega 3, 21.7 times more Omega 6, 1.7 times more Carbohydrate, 14.1 times more Fiber and 7.6 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6