Comparing Nutrients in 5 ounces Frozen sweet white Corn kernels VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen sweet white Corn kernels	Cassava	Recommended Dietary Allowance
Energy	4.3% 125kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	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	22.6% 29.4g	41.5% 54g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.39% 0.28g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	9.8% 0.12mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	12.8% 51μg	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	9.92% 8.93mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Cassava	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	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	7.26% 0.58mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	7.77% 0.18mg	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	14% 99mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	11.3% 384mg	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	0.28% 4.25mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen sweet white Corn kernels VS Cassava per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen sweet white Corn kernels vs Cassava:

• 5 ounces of Frozen sweet white Corn kernels have 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cassava.
• While 5 oz of Raw Cassava contain 3.3 times more Vitamin C than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Cassava provide similar amounts of Vitamin B1 per five ounces.
• Both Frozen sweet white Corn kernels as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Frozen sweet white Corn kernels vs Cassava:

• 5 ounces of Frozen sweet white Corn kernels have 1.5 times more Iron, 2.6 times more Phosphorus and 1.3 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 2.8 times more Copper, 3 times more Manganese and 1.3 times more Potassium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Cassava contain similar levels of Magnesium and Zinc per five ounces.
• Both Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels have 5.3 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Energy and 1.8 times more Carbohydrate than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.