Comparing Nutrients in 5 ounces Cassava VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cassava	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	14% 0.18mg	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	9.57% 38.3μg	23.7% 95μg	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	32.4% 29mg	89% 80mg	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	1.8% 0.27mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	6% 0.054mg	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	4.8% 0.38mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	18% 0.42mg	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	5.47% 38.3mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cassava have 1.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, 2.7 times more Vitamin C, 6.4 times more Vitamin E and 42.7 times more Vitamin K than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Frozen Chopped Broccoli:

• 5 ounces of Cassava have 2.6 times more Copper, 1.3 times more Manganese and 1.3 times more Potassium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 3.5 times more Calcium, 3 times more Iron, 1.9 times more Phosphorus, 4 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Frozen Chopped Broccoli contain similar levels of Magnesium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 6.2 times more Energy, 8 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 6.2 times more Omega 3, 1.7 times more Fiber and 2.1 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Cassava as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.