Comparing Nutrients in 7 ounces Cassava VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Energy	11% 318kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.58% 0.099g	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	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.7% 4.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	26.4% 0.34mg	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	22% 87.3μg	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	45.4% 41mg	98% 88mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	3.97% 0.036mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	11.4% 0.26mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	8.3% 282mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cassava vs Boiled Cauliflower:

• Raw Cassava has 2.1 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.7 times more Vitamin E than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 4.7 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9, 2.2 times more Vitamin C and 7.3 times more Vitamin K than Raw Cassava.
• Both Raw Cassava and Boiled and Drained Cauliflower have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Cassava as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cassava vs Boiled Cauliflower:

• Raw Cassava has 5.6 times more Copper, 2.3 times more Magnesium, 2.9 times more Manganese, 1.9 times more Potassium and 2 times more Zinc than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 1.6 times more Water than Raw Cassava.
• Both Raw Cassava and Boiled and Drained Cauliflower have similar amounts of Calcium, Iron, Phosphorus, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cassava has 7 times more Energy and 9.3 times more Carbohydrate than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 9.8 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Raw Cassava.
• Both Raw Cassava and Boiled and Drained Cauliflower have similar amounts of Sugars per 7 oz.
• Both Raw Cassava as well as Boiled and Drained Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.