Comparing Nutrients in 1 pound Cassava VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Carrots	8%	5%	87%

Macro Nutrients

	Cassava	Carrots	Recommended Dietary Allowance
Energy	25% 726kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.17g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	21.5% 86μg	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	104% 93mg	29.7% 26.8mg	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	5.75% 0.86mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Carrots	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	15.3% 1.22mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	28.2% 0.65mg	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	17.5% 122mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Cassava has 1.3 times more Vitamin B1, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 3.5 times more Vitamin E and 6.9 times more Vitamin K than Raw Cassava.
• Both Raw Cassava and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Cassava as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cassava vs Carrots:

• Raw Cassava has 2.2 times more Copper, 1.8 times more Magnesium, 2.7 times more Manganese, 7 times more Selenium and 1.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.1 times more Calcium, 1.3 times more Phosphorus, 4.9 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Raw Cassava and Raw Carrots have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cassava has 3.9 times more Energy, 8.5 times more Omega 3, 4 times more Carbohydrate and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.8 times more Sugars and 1.6 times more Fiber than Raw Cassava.
• Both Raw Cassava as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.