Comparing Nutrients in 100 grams Cassava VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Cassava	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	5.5% 160kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	3.26% 4.24g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.4% 3.92g	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	2.95% 2.14g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	0% 0g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Cassava	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	0% 0mg	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	6.75% 27μg	0% 0μg	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	23% 20.6mg	11% 9.9mg	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	1.27% 0.19mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	0.89% 0.008mg	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	3.38% 0.27mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	9.6% 0.22mg	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	3.86% 27mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Unsweetened Ready-to-drink Coconut Water per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Unsweetened Ready-to-drink Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Unsweetened Ready-to-drink Coconut Water:

• 100 grams of Cassava have 2.9 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 2.1 times more Vitamin C than Unsweetened Ready-to-drink Coconut Water.
• 100 grams of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Cassava as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Unsweetened Ready-to-drink Coconut Water:

• 100 grams of Cassava have 12.5 times more Copper, 9 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 5.4 times more Phosphorus, 1.6 times more Potassium and 17 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 100 g of Unsweetened Ready-to-drink Coconut Water contain 1.6 times more Water than Raw Cassava.
• 100 grams of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Raw Cassava as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 8.9 times more Energy, 9 times more Carbohydrate, more Fiber and 6.2 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While 100 g of Unsweetened Ready-to-drink Coconut Water contain 2.3 times more Sugars than Raw Cassava.
• 100 grams of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Cassava as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.