Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Energy	41.7% 1210kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	293% 381g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	4.83% 3.5g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	19.5% 11g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	120% 480μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	229% 206mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	31.7% 38μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Calcium	3% 30mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	37.5% 3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	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	34.3% 240mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18.7% 691g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Cassava:

• 1 kilogram of Boiled Green Plantains has 1.4 times more Vitamin B2, 3.6 times more Vitamin B5, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 2 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.7 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled Green Plantains.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Boiled Green Plantains vs Cassava:

• 1 kilogram of Boiled Green Plantains has 1.3 times more Magnesium than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Copper, 3.5 times more Manganese and 2.4 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Cassava contain similar levels of Iron, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Boiled Green Plantains lack sufficient amounts of Zinc
• Both Boiled Green Plantains 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 Boiled Green Plantains has 1.3 times more Sugars and 1.4 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Energy and 1.3 times more Carbohydrate than Boiled Green Plantains.
• 1 kilogram of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.