Comparing Nutrients in 5 ounces Cassava VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Cassava	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	7.82% 227kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	15% 2.54g	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	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	4.26% 3.1g	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	0.23% 0.17g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	11% 0.14mg	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	110% 441μg	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	9.6% 8.65mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	54.3% 0.49mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	63% 1.45mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Frozen Edamame per 5 oz

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

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

• 5 ounces of Cassava have 3.4 times more Vitamin C than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.7 times more Vitamin B5, 11.5 times more Vitamin B9, 3.6 times more Vitamin E and 14.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Cooked Frozen Edamame provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Prepared Frozen Edamame have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Prepared Frozen Edamame contain 3.9 times more Calcium, 3.5 times more Copper, 8.4 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 6.3 times more Phosphorus, 1.6 times more Potassium and 4 times more Zinc than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 1.3 times more Energy and 4.3 times more Carbohydrate than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 18.6 times more Fat, 21.1 times more Omega 3, 56 times more Omega 6, 1.3 times more Sugars, 2.9 times more Fiber and 8.8 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6