Comparing Nutrients in 7 ounces Cassava VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cassava	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	11% 318kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13% 0.17mg	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	13.4% 53.6μg	5.46% 22μg	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	45.4% 41mg	5.07% 4.56mg	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	2.5% 0.38mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18% 0.16mg	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	6.7% 0.54mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	14.4% 0.33mg	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	7.65% 53.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cassava vs Cooked Frozen Carrots:

• Raw Cassava has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B9 and 9 times more Vitamin C than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 846 times more Vitamin A, 1.6 times more Vitamin B5, 5.3 times more Vitamin E and 7.2 times more Vitamin K than Raw Cassava.
• Both Raw Cassava and Boiled and Drained Frozen Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Cassava as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cassava vs Cooked Frozen Carrots:

• Raw Cassava has 1.2 times more Copper, 1.9 times more Magnesium, 2.3 times more Manganese and 1.4 times more Potassium than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 2.2 times more Calcium, 2 times more Iron, 4.2 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Raw Cassava and Boiled and Drained Frozen Carrots have similar amounts of Phosphorus, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cassava has 4.3 times more Energy, 4.9 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 2.6 times more Omega 3, 9 times more Omega 6, 2.4 times more Sugars and 1.8 times more Fiber than Raw Cassava.
• Both Raw Cassava as well as Boiled and Drained Frozen Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.