Comparing Nutrients in 100 grams Cassava VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Cassava	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.11% 0.019g	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	4.36% 5.67g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.8% 1.3g	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	4.74% 1.8g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.04% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	7.7% 0.1mg	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	10.5% 42μg	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	0.78% 0.7mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	2.78% 0.025mg	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	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	10.3% 0.24mg	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	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pickled Cabbage, Japanese Style per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Pickled Cabbage, Japanese Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Pickled Cabbage, Japanese Style:

• 100 grams of Cassava have more Vitamin B1, 4.7 times more Vitamin B3 and 29.4 times more Vitamin C than Pickled Cabbage, Japanese Style.
• While 100 g of Pickled Fresh Japanese Style Cabbage contain 1.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 66.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Pickled Cabbage, Japanese Style provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin K
• 100 grams of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Cassava as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Pickled Cabbage, Japanese Style:

• 100 grams of Cassava have 4 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese and 1.7 times more Zinc than Pickled Cabbage, Japanese Style.
• While 100 g of Pickled Fresh Japanese Style Cabbage contain 3 times more Calcium, 1.8 times more Iron, 1.6 times more Phosphorus, 3.1 times more Potassium, 19.8 times more Sodium and 1.5 times more Water than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Calcium
• 100 grams of Pickled Cabbage, Japanese Style lack sufficient amounts of Zinc
• Both Raw Cassava as well as Pickled Fresh Japanese Style Cabbage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 5.3 times more Energy, 6.7 times more Carbohydrate and 1.3 times more Sugars than Pickled Cabbage, Japanese Style.
• While 100 g of Pickled Fresh Japanese Style Cabbage contain 1.7 times more Fiber than Raw Cassava.
• Both Cassava and Pickled Cabbage, Japanese Style offer comparable quantities of Protein per 100 grams.
• 100 grams of Pickled Cabbage, Japanese Style provide inadequate amounts of Energy
• Both Raw Cassava as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.