Comparing Nutrients in 500 calories Cassava VS Boiled Cauliflower

Weight per 500 calories

• Cassava: 313g
• Boiled Cauliflower: 2174g

Cassava has 7 times more energy per 100g than Boiled Cauliflower. It has above average energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Which food has more nutrients per 500 calories - Cassava or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	62.4% 45.2g	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	15% 5.63g	132% 50g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	289% 3.76mg	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	21% 84.4μg	239% 957μg	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	71.5% 64.4mg	1070% 963mg	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	3.96% 0.59mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	5% 50mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	43.5% 0.39mg	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	10.5% 0.84mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	125% 2.87mg	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	12% 84.4mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	5.04% 187g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cassava vs Boiled Cauliflower:

• Boiled and Drained Cauliflower contains 3.4 times more Vitamin B1, 7.5 times more Vitamin B2, 3.3 times more Vitamin B3, 33 times more Vitamin B5, 13.7 times more Vitamin B6, 11.3 times more Vitamin B9, 15 times more Vitamin C, 2.6 times more Vitamin E and 50.5 times more Vitamin K than Raw Cassava.
• Both Raw Cassava as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cassava vs Boiled Cauliflower:

• Boiled and Drained Cauliflower contains 7 times more Calcium, 1.3 times more Copper, 8.2 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 8.2 times more Phosphorus, 3.6 times more Potassium, 6 times more Selenium, 7.5 times more Sodium, 3.5 times more Zinc and 10.8 times more Water than Raw Cassava.

Comparison of macro-nutrients per 500 calories:

• Raw Cassava has 1.3 times more Carbohydrate than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 11.2 times more Fat, 68.3 times more Omega 3, 10.9 times more Omega 6, 8.5 times more Sugars, 8.9 times more Fiber and 9.4 times more Protein than Raw Cassava.
• Both Raw Cassava and Boiled and Drained Cauliflower have similar amounts of Energy per 500 kcal.
• Both Raw Cassava as well as Boiled and Drained Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.