Comparing Nutrients in 5 ounces Cassava VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Cassava	Boiled Yambean	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	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	9.6% 12.5g	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	NA	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	4.36% 0.057mg	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	2.83% 11.3μg	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	32.4% 29mg	22.2% 20mg	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	Boiled Yambean	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	7.24% 0.065mg	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	10% 0.81mg	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	3.5% 0.081mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	5.63% 191mg	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	1.32% 20mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Yambean per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Boiled Yambean :

• 5 ounces of Cassava have 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Yambean .
• Both Cassava and Boiled Yambean provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Cassava as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Boiled Yambean :

• 5 ounces of Cassava have 2.2 times more Copper, 1.9 times more Magnesium, 6.7 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Boiled Yambean .
• While 5 oz of Boiled and Drained Yambean contain 2.1 times more Iron and 1.5 times more Water than Raw Cassava.
• 5 ounces of Boiled Yambean lack sufficient amounts of Zinc
• Both Raw Cassava as well as Boiled and Drained Yambean lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 4.2 times more Energy, 4.3 times more Carbohydrate and 1.9 times more Protein than Boiled Yambean .
• 5 ounces of Boiled Yambean provide inadequate amounts of Energy and Protein