Comparing Nutrients in 300 calories Cassava VS Cauliflower

Weight per 300 calories

• Cassava: 188g
• Cauliflower: 1200g

Cassava has 6.4 times more energy per 100g than Cauliflower. It has above average energy density when compared to other foods. Raw Cauliflower having very low energy density.

Which food has more nutrients per 300 calories - Cassava or Cauliflower?

Macros Ratio

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

Macro Nutrients

	Cassava	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	46% 59.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	63% 24g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	170% 2.2mg	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	12.7% 50.6μg	171% 684μg	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	43% 38.6mg	643% 578mg	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	2.38% 0.36mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cauliflower	Recommended Dietary Allowance
Calcium	3% 30mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	6.33% 0.51mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	81% 1.86mg	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	7.23% 50.6mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	3.02% 112g	30% 1105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cassava vs Cauliflower:

• Raw Cauliflower contains 3.7 times more Vitamin B1, 8 times more Vitamin B2, 3.8 times more Vitamin B3, 39.9 times more Vitamin B5, 13.4 times more Vitamin B6, 13.5 times more Vitamin B9, 15 times more Vitamin C, 2.7 times more Vitamin E and 52.2 times more Vitamin K than Raw Cassava.
• Both Raw Cassava as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cassava vs Cauliflower:

• Raw Cauliflower contains 8.8 times more Calcium, 2.5 times more Copper, 10 times more Iron, 4.6 times more Magnesium, 2.6 times more Manganese, 10.4 times more Phosphorus, 7.1 times more Potassium, 5.5 times more Selenium, 13.7 times more Sodium, 5.1 times more Zinc and 9.9 times more Water than Raw Cassava.

Comparison of macro-nutrients per 300 calories:

• Raw Cauliflower contains 6.4 times more Fat, 11.2 times more Saturated Fat, 5.6 times more Omega 3, 7.2 times more Sugars, 7.1 times more Fiber and 9 times more Protein than Raw Cassava.
• Both Raw Cassava and Raw Cauliflower have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Cassava as well as Raw Cauliflower have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.