Comparing Nutrients in 7 ounces Cooked Green Cauliflower VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Green Cauliflower	Cassava	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	4.65% 3.37g	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	17.2% 6.55g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Cassava	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	13.4% 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	20.3% 81.4μg	13.4% 53.6μg	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	160% 144mg	45.4% 41mg	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	0.53% 0.079mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Cassava	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	22% 0.2mg	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	18% 1.43mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	33% 0.76mg	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	16% 113mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Green Cauliflower versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Green Cauliflower have 2.1 times more Vitamin B2, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9, 3.5 times more Vitamin C and 10.9 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Vitamin B3 than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cassava provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Cooked Green Cauliflower as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cooked Green Cauliflower vs Cassava:

• 7 ounces of Cooked Green Cauliflower have 2 times more Calcium, 2.7 times more Iron, 2.1 times more Phosphorus, 1.9 times more Zinc and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.5 times more Copper and 1.6 times more Manganese than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cassava contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Cooked Green Cauliflower as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Green Cauliflower have 6.3 times more Omega 3, 1.8 times more Sugars, 1.8 times more Fiber and 2.2 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 5 times more Energy and 6.1 times more Carbohydrate than Cooked Green Cauliflower.
• 7 ounces of Cooked Green Cauliflower provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Cooked Green Cauliflower as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.