Comparing Nutrients in 5 ounces Cauliflower VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Cauliflower	Cassava	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	3.32% 2.4g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.6% 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	20% 80.8μg	9.57% 38.3μg	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	76% 68.3mg	32.4% 29mg	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	0.76% 0.11mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cassava	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	23.7% 0.54mg	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	8.9% 62.4mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cassava per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Cassava:

• 5 ounces of Cauliflower have 1.3 times more Vitamin B2, 6.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9, 2.3 times more Vitamin C and 8.2 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 1.7 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Cauliflower.
• 5 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Cassava:

• 5 ounces of Cauliflower have 1.4 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus, 2.1 times more Sodium and 1.5 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 2.6 times more Copper, 1.4 times more Magnesium, 2.5 times more Manganese and 1.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cassava contain similar levels of Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Raw Cassava lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.4 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 6.4 times more Energy and 7.7 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Cassava offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.