Comparing Nutrients in 500 calories Corn, sweet, white, frozen, kernels on cob, unprepared VS Cassava

Weight per 500 calories

• Corn, sweet, white, frozen, kernels on cob, unprepared: 510g
• Cassava: 313g

Raw Cassava has 1.6 times more energy per unit of mass than Corn, sweet, white, frozen, kernels on cob, unprepared, which is above average in comparison to other foods. Corn, sweet, white, frozen, kernels on cob, unprepared having average energy density.

Discover which food has more nutrients per 500 calories - Corn, sweet, white, frozen, kernels on cob, unprepared or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%
Cassava	3%	2%	95%

Macro Nutrients

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.98g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	7.33% 5.3g	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	37.6% 14.3g	15% 5.63g	38g per day for Men 19-50 years
Protein	30% 16.7g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.58mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	21% 0.28mg	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	51% 204μg	21% 84.4μg	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	41% 36.7mg	71.5% 64.4mg	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	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, white, frozen, kernels on cob, unprepared	Cassava	Recommended Dietary Allowance
Calcium	2.04% 20.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	34.7% 0.31mg	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	43.4% 3.47mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	52% 1.2mg	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	63.4% 444mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	9.9% 366g	5.04% 187g	3700g per day for Men 19-50 years

Corn, Sweet, White, Frozen, Kernels On Cob, Unprepared VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Corn, sweet, white, frozen, kernels on cob, unprepared or Cassava?

Lets compare vitamin content per 500 calories of Corn, sweet, white, frozen, kernels on cob, unprepared vs Cassava:

• 500 calories of Corn, sweet, white, frozen, kernels on cob, unprepared have 1.9 times more Vitamin B1, 3 times more Vitamin B2, 3.2 times more Vitamin B3, 4.5 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cassava.
• While 500 kcal of Raw Cassava contain 1.8 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Corn, sweet, white, frozen, kernels on cob, unprepared vs Cassava:

• 500 calories of Corn, sweet, white, frozen, kernels on cob, unprepared have 4.1 times more Iron, 2.5 times more Magnesium, 5.3 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Cassava.
• While 500 kcal of Raw Cassava contain 1.5 times more Manganese than Corn, sweet, white, frozen, kernels on cob, unprepared.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cassava contain similar levels of Copper per 500 calories.
• 500 calories of Cassava lack sufficient amounts of Zinc
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Corn, sweet, white, frozen, kernels on cob, unprepared have 18.2 times more Omega 6, 2.5 times more Fiber and 3.9 times more Protein than Cassava.
• Both Corn, sweet, white, frozen, kernels on cob, unprepared and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Corn, sweet, white, frozen, kernels on cob, unprepared as well as Raw Cassava provide inadequate amounts of Omega 3 in 500 calories.