Comparing Nutrients in 1 pound Cassava VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Cassava	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	25% 726kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	13% 17g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.57% 4.76g	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	21.5% 8.16g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	11% 6.17g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	30.6% 122μg	46.5% 186μg	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	158% 142mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	12% 0.11mg	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	15.3% 1.22mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	29.6% 0.68mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Frozen Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Cooked Frozen Cauliflower:

• 1 pound of Cassava has 2.4 times more Vitamin B1 and 2.8 times more Vitamin B3 than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.5 times more Vitamin B9, 1.5 times more Vitamin C and 6.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Cooked Frozen Cauliflower provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin K
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Cassava as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cassava vs Cooked Frozen Cauliflower:

• 1 pound of Cassava has 4.2 times more Copper, 2.3 times more Magnesium, 2.6 times more Manganese, 1.9 times more Potassium and 2.6 times more Zinc than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.5 times more Iron and 1.6 times more Water than Raw Cassava.
• Both Cassava and Cooked Frozen Cauliflower contain similar levels of Phosphorus per one pound.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Zinc
• Both Raw Cassava as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 8.4 times more Energy, 10.1 times more Carbohydrate and 1.6 times more Sugars than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 4.8 times more Omega 3 and 1.5 times more Fiber than Raw Cassava.
• Both Cassava and Cooked Frozen Cauliflower offer comparable quantities of Protein per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Omega 6 in one pound.