Comparing Nutrients in 1 pound Asparagus VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cassava	3%	2%	95%

Macro Nutrients

	Asparagus	Cassava	Recommended Dietary Allowance
Energy	3.13% 91kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	133% 173g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	10.6% 7.7g	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	6.26% 4.54g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.04g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18% 9.98g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cassava	Recommended Dietary Allowance
Vitamin A	19% 172μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	30.7% 0.4mg	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	59% 236μg	30.6% 122μg	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	28.2% 25.4mg	104% 93mg	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	34% 5.13mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cassava	Recommended Dietary Allowance
Calcium	11% 109mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	50.4% 0.45mg	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	121% 9.7mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	75.7% 1.74mg	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	33.7% 236mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.4% 423g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Asparagus versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Asparagus vs Cassava:

• 1 pound of Asparagus has 38 times more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.9 times more Vitamin B9, 5.9 times more Vitamin E and 21.9 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 3.7 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Cassava provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Asparagus as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Asparagus vs Cassava:

• 1 pound of Asparagus has 1.5 times more Calcium, 1.9 times more Copper, 7.9 times more Iron, 1.9 times more Phosphorus, 3.3 times more Selenium, 1.6 times more Zinc and 1.6 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 1.5 times more Magnesium, 2.4 times more Manganese and 1.3 times more Potassium than Raw Asparagus.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Asparagus has 1.6 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 8 times more Energy and 9.8 times more Carbohydrate than Raw Asparagus.
• Both Asparagus and Cassava offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Asparagus provide inadequate amounts of Energy
• Both Raw Asparagus as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one pound.