Comparing Nutrients in 1 pound Cassava VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Cassava	Boiled Chickpeas	Recommended Dietary Allowance
Energy	25% 726kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	29.7% 5.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	96% 124g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	30% 21.8g	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	91% 34.5g	38g per day for Men 19-50 years
Protein	11% 6.17g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	48.5% 0.63mg	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	195% 780μg	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	6.55% 5.9mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	177% 1.6mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	203% 4.67mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	63% 6.94mg	11mg per day for Men 19-50 years
Water	7.3% 271g	7.4% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Chickpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Boiled Chickpeas :

• 1 pound of Cassava has 1.6 times more Vitamin B3 and 15.8 times more Vitamin C than Boiled Chickpeas .
• While 1 lb of Boiled Chickpeas contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 6.4 times more Vitamin B9, 1.8 times more Vitamin E and 2.1 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Boiled Chickpeas :

• 1 lb of Boiled Chickpeas contains 3.1 times more Calcium, 3.5 times more Copper, 10.7 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 6.2 times more Phosphorus, 5.3 times more Selenium and 4.5 times more Zinc than Raw Cassava.
• Both Cassava and Boiled Chickpeas contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.4 times more Carbohydrate than Boiled Chickpeas .
• While 1 lb of Boiled Chickpeas contains 9.3 times more Fat, 2.5 times more Omega 3, 34.8 times more Omega 6, 2.8 times more Sugars, 4.2 times more Fiber and 6.5 times more Protein than Raw Cassava.
• Both Cassava and Boiled Chickpeas offer comparable quantities of Energy per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6