Comparing Nutrients in 100 grams Cassava VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cassava	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	5.5% 160kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	NA	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	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	1.7% 2.23g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	2.85% 0.037mg	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	10.8% 43μg	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	3.56% 3.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	10.7% 0.096mg	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	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	8.83% 0.2mg	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	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Napa Cabbage per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Cooked Napa Cabbage:

• 100 grams of Cassava have 17.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.4 times more Vitamin C than Cooked Napa Cabbage.
• While 100 g of Cooked Napa Cabbage contain 1.6 times more Vitamin B9 than Raw Cassava.
• 100 grams of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Raw Cassava as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked Napa Cabbage:

• 100 grams of Cassava have 2.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium and 2.4 times more Zinc than Cooked Napa Cabbage.
• While 100 g of Cooked Napa Cabbage contain 1.8 times more Calcium, 2.7 times more Iron and 1.6 times more Water than Raw Cassava.
• Both Cassava and Cooked Napa Cabbage contain similar levels of Copper per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• 100 grams of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Raw Cassava as well as Cooked Napa Cabbage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 13.3 times more Energy, 17.1 times more Carbohydrate and 1.2 times more Protein than Cooked Napa Cabbage.
• 100 grams of Cooked Napa Cabbage provide inadequate amounts of Energy, Carbohydrate and Protein