Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Cassava	Recommended Dietary Allowance
Energy	27.2% 790kcal	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	13.5% 2.3g	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	150% 194g	293% 381g	130g per day for Men 19-50 years
Sugars	77% 56g	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	3.17% 2.3g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	43% 24g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Cassava	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	123% 490μg	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	90% 81mg	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	2.67% 0.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Cassava	Recommended Dietary Allowance
Calcium	5% 50mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	111% 1mg	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	52.5% 4.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	91% 640mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.7% 766g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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, Yellow, Vacuum Pack, No Salt Added vs Cassava:

• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 2.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Cassava:

• 1 kilogram of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 1.6 times more Iron, 2.4 times more Phosphorus, 1.4 times more Zinc and 1.3 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Copper, 5.7 times more Manganese and 1.5 times more Potassium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Cassava contain similar levels of Magnesium per one kilogram.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added 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, Yellow, Vacuum Pack, No Salt Added has 3.3 times more Sugars and 1.8 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 2 times more Energy and 2 times more Carbohydrate than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Cassava offer comparable quantities of Fiber per one kilogram.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.