Comparing Nutrients in 300 calories Cassava VS Peeled Cucumber

Weight per 300 calories

• Cassava: 188g
• Peeled Cucumber: 3000g

Cassava has 16 times more energy per 100g than Peeled Cucumber. It has above average energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cassava	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.76% 0.3g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	57% 41.4g	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	31% 22.5g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	55.3% 21g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	118% 1.53mg	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	105% 420μg	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	107% 96mg	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% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Peeled Cucumber	Recommended Dietary Allowance
Calcium	3% 30mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	95% 2.2mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	3.02% 112g	78.4% 2902g	3700g per day for Men 19-50 years

Cassava VS Peeled Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Peeled Cucumber?

Lets compare vitamin content per 300 calories of Cassava vs Peeled Cucumber:

• 300 calories of Cassava have 1.4 times more Vitamin B3 than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 64 times more Vitamin A, 5.7 times more Vitamin B1, 8.3 times more Vitamin B2, 35.9 times more Vitamin B5, 9.3 times more Vitamin B6, 8.3 times more Vitamin B9, 2.5 times more Vitamin C, 2.5 times more Vitamin E and 60.6 times more Vitamin K than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cassava vs Peeled Cucumber:

• 300 kcal of Raw Peeled Cucumber contain 14 times more Calcium, 11.4 times more Copper, 13 times more Iron, 9.1 times more Magnesium, 3 times more Manganese, 12.4 times more Phosphorus, 8 times more Potassium, 8 times more Zinc and 25.9 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium and Zinc
• Both Raw Cassava as well as Raw Peeled Cucumber lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Peeled Cucumber contain 16.9 times more Saturated Fat, 9.4 times more Omega 3, 13 times more Sugars, 6.2 times more Fiber and 6.9 times more Protein than Raw Cassava.
• Both Cassava and Peeled Cucumber offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Raw Cassava as well as Raw Peeled Cucumber provide inadequate amounts of Omega 6 in 300 calories.