Comparing Nutrients in 5 ounces Cooked Frozen Green Peas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Frozen Green Peas	Cassava	Recommended Dietary Allowance
Energy	3.8% 111kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	15.5% 20.2g	41.5% 54g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	13% 7.3g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Cassava	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	21% 83.6μg	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	15.6% 14mg	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	0.28% 0.043mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Cassava	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	27% 2.15mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	15.6% 109mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.05% 113g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Cassava per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Green Peas vs Cassava:

• 5 ounces of Cooked Frozen Green Peas have 105 times more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.6 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 2.1 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• 5 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Green Peas as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Green Peas vs Cassava:

• 5 ounces of Cooked Frozen Green Peas have 1.5 times more Calcium, 5.6 times more Iron, 2.9 times more Phosphorus, 5.1 times more Sodium, 2 times more Zinc and 1.3 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.4 times more Manganese and 2.5 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cassava contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Green Peas as well as Raw Cassava lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Green Peas have 2.6 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 2.1 times more Energy and 2.7 times more Carbohydrate than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.