Comparing Nutrients in 1 kilogram Yellow Plantains VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Cassava	3%	2%	95%

Macro Nutrients

	Yellow Plantains	Cassava	Recommended Dietary Allowance
Energy	42% 1220kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	245% 319g	293% 381g	130g per day for Men 19-50 years
Sugars	242% 175g	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	119% 86.4g	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	% 87g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	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	23.2% 13g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Cassava	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	55% 220μg	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	204% 184mg	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	0% 0mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	240% 288μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Cassava	Recommended Dietary Allowance
Calcium	3% 30mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	68.8% 5.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	45.7% 320mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	143% 4870mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	17.6% 652g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Yellow 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 Yellow Plantains vs Cassava:

• 1 kilogram of Yellow Plantains has 56 times more Vitamin A, 1.6 times more Vitamin B2, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 15.2 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Yellow Plantains.
• Both Yellow Plantains and Cassava provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Yellow Plantains as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Yellow Plantains vs Cassava:

• 1 kilogram of Yellow Plantains has 2 times more Iron, 1.7 times more Magnesium, 1.8 times more Potassium and 2.1 times more Selenium than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Copper, 2.7 times more Manganese and 1.8 times more Zinc than Raw Yellow Plantains.
• Both Yellow Plantains and Cassava contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Yellow Plantains lack sufficient amounts of Zinc
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Raw Yellow Plantains as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Plantains has 10.3 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Energy than Raw Yellow Plantains.
• Both Yellow Plantains and Cassava offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Yellow Plantains as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.