Comparing Nutrients in 1 pound Cassava VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Rowal	7%	15%	78%

Macro Nutrients

	Cassava	Rowal	Recommended Dietary Allowance
Energy	25% 726kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	83.4% 108g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	88.2% 64g	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	3.13% 2.27g	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	% 5g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	74% 28g	38g per day for Men 19-50 years
Protein	11% 6.17g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Rowal	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	9.58% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Rowal	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	534% 4.8mg	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34.6% 145mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	7.3% 271g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Rowal per 1 lb

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

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

• 1 lb of Raw Rowal contains 19 times more Vitamin A and 1.3 times more Vitamin C than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin A

Comparing minerals per 1 pound for Cassava vs Rowal:

• 1 pound of Cassava has 2.5 times more Manganese and 2.1 times more Potassium than Rowal.
• While 1 lb of Raw Rowal contains 10.6 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 1.9 times more Phosphorus and 1.3 times more Zinc than Raw Cassava.
• Both Raw Cassava as well as Raw Rowal lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.4 times more Energy and 1.6 times more Carbohydrate than Rowal.
• While 1 lb of Raw Rowal contains 7.1 times more Fat, 8.3 times more Sugars, 3.4 times more Fiber and 1.7 times more Protein than Raw Cassava.