Comparing Nutrients in 5 ounces Cassava VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Cassava	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	7.82% 227kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.44% 0.25g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	6.7% 2.55g	15% 5.67g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	10.5% 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	10.3% 41μg	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	16.4% 14.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	14.6% 0.13mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	15% 0.35mg	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	12% 83.6mg	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	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Mixed Vegetables per 5 oz

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

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

• 5 ounces of Cassava have 2 times more Vitamin C than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 254 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Frozen Mixed Vegetables provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Frozen Mixed Vegetables:

• 5 ounces of Cassava have 1.6 times more Manganese and 1.3 times more Potassium than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 1.6 times more Calcium, 3.5 times more Iron, 2.2 times more Phosphorus, 3.4 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Cassava.
• Both Cassava and Frozen Mixed Vegetables contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Frozen Mixed Vegetables, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 2.2 times more Energy and 2.8 times more Carbohydrate than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 3.7 times more Omega 3, 2.2 times more Fiber and 2.4 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in five ounces.