Comparing Nutrients in 1 pound Cassava VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Cassava	Boiled Green Peas	Recommended Dietary Allowance
Energy	25% 726kcal	13% 381kcal	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	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	54.5% 71g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	37% 27g	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	2.57% 1.86g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	65.7% 25g	38g per day for Men 19-50 years
Protein	11% 6.17g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	75.4% 0.98mg	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	71.4% 286μg	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	71.6% 64.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Green Peas	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	87% 0.78mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	104% 2.4mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.55% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Green Peas per 1 lb

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

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

• 1 pound of Cassava has 1.5 times more Vitamin C than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 40 times more Vitamin A, 3 times more Vitamin B1, 3.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 13.6 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cassava vs Boiled Green Peas:

• 1 lb of Boiled and Drained Green Peas contains 1.7 times more Calcium, 1.7 times more Copper, 5.7 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 2.7 times more Selenium, 3.5 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Boiled Green Peas 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 1.9 times more Energy and 2.4 times more Carbohydrate than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 3.5 times more Sugars, 3.1 times more Fiber and 3.9 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 and Omega 6 in one pound.