Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Cassava	Recommended Dietary Allowance
Energy	22% 640kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	293% 381g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	35% 19.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	67.7% 0.88mg	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	95% 380μg	67.5% 270μg	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	61% 55mg	229% 206mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Cassava	Recommended Dietary Allowance
Calcium	4% 40mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	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	51.3% 4.1mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	167% 3.84mg	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	73% 510mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22% 813g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Cassava:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 1.3 times more Vitamin B2, 4.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cassava.
• While 1 kg of Raw Cassava contains 3.3 times more Vitamin B1, 2.4 times more Vitamin B6 and 3.7 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Cassava provide similar amounts of Vitamin B3 per one kilogram.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Cassava:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 1.5 times more Iron, 1.9 times more Phosphorus, 15.2 times more Sodium and 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.8 times more Copper, 1.3 times more Magnesium, 11.6 times more Manganese and 1.7 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Cassava contain similar levels of Zinc per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Manganese
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 1.4 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 2.5 times more Energy and 2.5 times more Carbohydrate than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Cassava offer comparable quantities of Fiber per one kilogram.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.