Comparing Nutrients in 1 pound Broccoli Stalks VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Cassava	3%	2%	95%

Macro Nutrients

	Broccoli Stalks	Cassava	Recommended Dietary Allowance
Energy	4.38% 127kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	18.3% 23.8g	133% 173g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	24% 13.5g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Cassava	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	80.5% 322μg	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	470% 423mg	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	NA	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Cassava	Recommended Dietary Allowance
Calcium	21.8% 218mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	50% 4mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	42.8% 299mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 411g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Stalks vs Cassava:

• 1 pound of Broccoli Stalks has 20 times more Vitamin A, 2.5 times more Vitamin B2, 5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.5 times more Vitamin C than Cassava.
• While 1 lb of Raw Cassava contains 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Broccoli Stalks.
• 1 pound of Cassava have insufficient amounts of Vitamin A
• Both Raw Broccoli Stalks as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Stalks vs Cassava:

• 1 pound of Broccoli Stalks has 3 times more Calcium, 3.3 times more Iron, 2.4 times more Phosphorus, 4.3 times more Selenium and 1.5 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 2.2 times more Copper and 1.7 times more Manganese than Raw Broccoli Stalks.
• Both Broccoli Stalks and Cassava contain similar levels of Magnesium, Potassium and Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Stalks has 7.6 times more Omega 3 and 2.2 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 5.7 times more Energy and 7.3 times more Carbohydrate than Raw Broccoli Stalks.
• 1 pound of Broccoli Stalks provide inadequate amounts of Energy
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Broccoli Stalks as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.