Comparing Nutrients in 100 grams Broccoli Raab VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cassava	3%	2%	95%

Macro Nutrients

	Broccoli Raab	Cassava	Recommended Dietary Allowance
Energy	0.76% 22kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	29.3% 38g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	2.34% 1.7g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cassava	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.77% 0.088mg	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	20.8% 83μg	6.75% 27μg	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	22.4% 20mg	23% 20.6mg	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	11% 1.62mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cassava	Recommended Dietary Allowance
Calcium	11% 108mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	11% 0.1mg	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	26.8% 2.14mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	16.7% 0.38mg	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	10.4% 73mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cassava per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Cassava:

• 100 grams of Broccoli Raab have 131 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 3.1 times more Vitamin B9, 8.5 times more Vitamin E and 117.9 times more Vitamin K than Cassava.
• Both Broccoli Raab and Cassava provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Cassava:

• 100 grams of Broccoli Raab have 6.8 times more Calcium, 7.9 times more Iron, 2.7 times more Phosphorus, 2.4 times more Sodium, 2.3 times more Zinc and 1.6 times more Water than Cassava.
• While 100 g of Raw Cassava contain 2.4 times more Copper and 1.4 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Cassava contain similar levels of Magnesium and Manganese per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Cassava lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 11.1 times more Omega 3, 1.5 times more Fiber and 2.3 times more Protein than Cassava.
• While 100 g of Raw Cassava contain 7.3 times more Energy, 13.4 times more Carbohydrate and 4.5 times more Sugars than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Cassava provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Cassava provide inadequate amounts of Omega 6 in 100 grams.