Comparing Nutrients in 5 ounces Frozen Carrots VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Carrots	Cassava	Recommended Dietary Allowance
Energy	1.76% 51kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	41.5% 54g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	3.32% 2.4g	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cassava	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	9.6% 0.12mg	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	3.54% 14μg	9.57% 38.3μg	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	3.94% 3.54mg	32.4% 29mg	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	5.4% 0.81mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cassava	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	15.7% 0.14mg	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	7.8% 0.62mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	23.7% 0.54mg	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	6.7% 46.8mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Cassava:

• Frozen Carrots, Unprepared have 710 times more Vitamin A, 1.7 times more Vitamin B5, 3 times more Vitamin E and 9.3 times more Vitamin K than Raw Cassava.
• While Raw Cassava contains 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B9 and 8.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cassava have similar amounts of Vitamin B6 per 5 oz.
• Both Frozen Carrots, Unprepared as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Carrots vs Cassava:

• Frozen Carrots, Unprepared have 2.3 times more Calcium, 1.6 times more Iron, 1.2 times more Phosphorus, 4.9 times more Sodium and 1.5 times more Water than Raw Cassava.
• While Raw Cassava contains 1.4 times more Copper, 1.8 times more Magnesium and 2.2 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cassava have similar amounts of Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Carrots, Unprepared have 7.7 times more Omega 6, 2.8 times more Sugars and 1.8 times more Fiber than Raw Cassava.
• While Raw Cassava contains 4.4 times more Energy, 4.8 times more Carbohydrate and 1.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cassava have similar amounts of Omega 3 per 5 oz.
• Both Frozen Carrots, Unprepared as well as Raw Cassava have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.