Comparing Nutrients in 5 ounces Cassava VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cassava	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.4% 0.41g	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	8.43% 11g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	9.16% 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	9.57% 38.3μg	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	13% 0.12mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	10.3% 0.24mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.46% 128g	3700g per day for Men 19-50 years

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

• Raw Cassava has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B9 and 9 times more Vitamin C than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 846 times more Vitamin A, 1.6 times more Vitamin B5, 5.3 times more Vitamin E and 7.2 times more Vitamin K than Raw Cassava.
• Both Raw Cassava and Boiled and Drained Frozen Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Cassava as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cassava vs Cooked Frozen Carrots:

• Raw Cassava has 1.2 times more Copper, 1.9 times more Magnesium, 2.3 times more Manganese and 1.4 times more Potassium than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 2.2 times more Calcium, 2 times more Iron, 4.2 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Raw Cassava and Boiled and Drained Frozen Carrots have similar amounts of Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cassava has 4.3 times more Energy, 4.9 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 2.6 times more Omega 3, 9 times more Omega 6, 2.4 times more Sugars and 1.8 times more Fiber than Raw Cassava.
• Both Raw Cassava as well as Boiled and Drained Frozen Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.