Comparing Nutrients in 1 pound Vegetarian fillets VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Cassava	3%	2%	95%

Macro Nutrients

	Vegetarian fillets	Cassava	Recommended Dietary Allowance
Energy	45.4% 1315kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	84% 81.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	295% 4.7g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	221% 37.6g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	133% 173g	130g per day for Men 19-50 years
Sugars	5% 3.63g	10.6% 7.7g	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	73% 27.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	186% 104g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	416% 5mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	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	116% 463μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	794% 19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	104% 93mg	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	104% 15.6mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Cassava	Recommended Dietary Allowance
Calcium	43% 431mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	50.4% 0.45mg	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	113% 9.07mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	75.7% 1.74mg	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	292% 2041mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	80% 2722mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	5.5% 204g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Vegetarian fillets vs Cassava:

• 1 pound of Vegetarian fillets has 12.6 times more Vitamin B1, 18.8 times more Vitamin B2, 14.1 times more Vitamin B3, 17 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and 18.2 times more Vitamin E than Cassava.
• While 1 lb of Raw Cassava contains more Vitamin C than Vegetarian fillets.
• 1 pound of Vegetarian fillets have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin B12 and Vitamin E
• Both Vegetarian fillets as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Vegetarian fillets vs Cassava:

• 1 pound of Vegetarian fillets has 5.9 times more Calcium, 9.3 times more Copper, 7.4 times more Iron, 16.7 times more Phosphorus, 2.2 times more Potassium, 35 times more Sodium and 4.1 times more Zinc than Cassava.
• Both Vegetarian fillets and Cassava contain similar levels of Magnesium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Vegetarian fillets as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vegetarian fillets has 1.8 times more Energy, 64.3 times more Fat, 38.5 times more Saturated Fat, 61.2 times more Omega 3, 259.1 times more Omega 6, 3.4 times more Fiber and 16.9 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 4.2 times more Carbohydrate and 2.1 times more Sugars than Vegetarian fillets.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6