Comparing Nutrients in 100 grams Cassava VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Cassava	Canned Carrot Juice	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.36% 0.061g	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	7.14% 9.28g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.4% 3.9g	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	2.1% 0.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	106% 956μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	16.7% 0.22mg	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	1% 4μg	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	9.44% 8.5mg	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	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	5.1% 0.046mg	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	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	5.65% 0.13mg	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% 42mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.4% 66mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Carrot Juice per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Canned Carrot Juice:

• 100 grams of Cassava have 2.2 times more Vitamin B3, 6.8 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Carrot Juice.
• While 100 g of Canned Carrot Juice contain 956 times more Vitamin A, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6, 6.1 times more Vitamin E and 8.2 times more Vitamin K than Raw Cassava.
• Both Cassava and Canned Carrot Juice provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Canned Carrot Juice have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Canned Carrot Juice:

• 100 grams of Cassava have 2.2 times more Copper, 1.5 times more Magnesium, 3 times more Manganese and 1.9 times more Zinc than Canned Carrot Juice.
• While 100 g of Canned Carrot Juice contain 1.5 times more Calcium, 1.7 times more Iron, 1.6 times more Phosphorus, 4.7 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Canned Carrot Juice contain similar levels of Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• 100 grams of Canned Carrot Juice lack sufficient amounts of Zinc
• Both Raw Cassava as well as Canned Carrot Juice lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 4 times more Energy, 4.1 times more Carbohydrate, 2.3 times more Fiber and 1.4 times more Protein than Canned Carrot Juice.
• While 100 g of Canned Carrot Juice contain 2.3 times more Sugars than Raw Cassava.
• 100 grams of Canned Carrot Juice provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Canned Carrot Juice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.