Comparing Nutrients in 1 pound Cassava VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cassava	Cauliflower	Recommended Dietary Allowance
Energy	25% 726kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	24% 9.07g	38g per day for Men 19-50 years
Protein	11% 6.17g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cauliflower	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	40% 1356mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.3% 418g	3700g per day for Men 19-50 years

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

• Raw Cassava has 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.4 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 6.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9, 2.3 times more Vitamin C and 8.2 times more Vitamin K than Raw Cassava.
• Both Raw Cassava and Raw Cauliflower have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Cassava as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cassava vs Cauliflower:

• Raw Cassava has 2.6 times more Copper, 1.4 times more Magnesium, 2.5 times more Manganese and 1.3 times more Zinc than Raw Cauliflower.
• While Raw Cauliflower contains 1.4 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus, 2.1 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Raw Cassava and Raw Cauliflower have similar amounts of Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cassava has 6.4 times more Energy and 7.7 times more Carbohydrate than Raw Cauliflower.
• While Raw Cauliflower contains 1.4 times more Protein than Raw Cassava.
• Both Raw Cassava and Raw Cauliflower have similar amounts of Omega 3, Sugars and Fiber per 1 lb.
• Both Raw Cassava as well as Raw Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.