Comparing Nutrients in 1 kilogram Cassava VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Cassava	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	55% 1600kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.47% 2.4g	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	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	28.5% 37g	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	50% 19g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	37% 21g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	62.3% 0.81mg	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	87.5% 350μg	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	178% 160mg	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	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	16% 160mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	23.3% 0.21mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	62% 1.43mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	16% 597g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Water Convolvulus per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Boiled Water Convolvulus:

• 1 kilogram of Cassava has 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 260 times more Vitamin A, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Boiled Water Convolvulus provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Boiled Water Convolvulus:

• 1 kilogram of Cassava has 4.8 times more Copper, 2.7 times more Manganese and 2.1 times more Zinc than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 3.4 times more Calcium, 4.9 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 8.7 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Boiled Water Convolvulus contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• 1 kilogram of Boiled Water Convolvulus lack sufficient amounts of Zinc
• Both Raw Cassava as well as Boiled and Drained Water Convolvulus lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 8 times more Energy and 10.3 times more Carbohydrate than Boiled Water Convolvulus.
• While 1 kg of Boiled and Drained Water Convolvulus contains 4.6 times more Omega 3 and 1.5 times more Protein than Raw Cassava.
• Both Cassava and Boiled Water Convolvulus offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Water Convolvulus provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Omega 6 in one kilogram.