Comparing Nutrients in 5 ounces Boiled White Sweet Corn VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled White Sweet Corn	Cassava	Recommended Dietary Allowance
Energy	4.74% 137kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	23.7% 30.8g	41.5% 54g	130g per day for Men 19-50 years
Sugars	15% 11g	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	2% 1.45g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 8.53g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	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	10.6% 0.13mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	7.1% 28.3μg	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	9.76% 8.8mg	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	0.85% 0.13mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Cassava	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	15.7% 0.14mg	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	9.75% 0.78mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	18.6% 130mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn VS Cassava per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled White Sweet Corn vs Cassava:

• 5 ounces of Boiled White Sweet Corn have 2 times more Vitamin B3, 7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cassava.
• While 5 oz of Raw Cassava contain 1.4 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Cassava provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Boiled and Drained White Sweet Corn as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled White Sweet Corn vs Cassava:

• 5 ounces of Boiled White Sweet Corn have 2 times more Iron, 1.5 times more Magnesium, 3.4 times more Phosphorus and 1.6 times more Zinc than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Copper and 1.8 times more Manganese than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Cassava contain similar levels of Potassium per five ounces.
• Both Boiled and Drained White Sweet Corn as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled White Sweet Corn have 18.3 times more Omega 6, 4.5 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 1.6 times more Energy and 1.8 times more Carbohydrate than Boiled and Drained White Sweet Corn.
• 5 ounces of Cassava provide inadequate amounts of Omega 6
• Both Boiled and Drained White Sweet Corn as well as Raw Cassava provide inadequate amounts of Omega 3 in five ounces.