Comparing Nutrients in 100 grams Cassava VS Boiled Chickpeas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Chickpeas	21%	14%	65%

Macro Nutrients

	Cassava	Boiled Chickpeas	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.66% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	6.55% 1.1g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	6.62% 4.8g	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	20% 7.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Chickpeas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	10.7% 0.14mg	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	43% 172μg	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	1.44% 1.3mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Chickpeas	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	39% 0.35mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	44.8% 1.03mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.63% 60.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Chickpeas per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Boiled Chickpeas :

• 100 grams of Cassava have 1.6 times more Vitamin B3 and 15.8 times more Vitamin C than Boiled Chickpeas .
• While 100 g of Boiled Chickpeas contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 6.4 times more Vitamin B9, 1.8 times more Vitamin E and 2.1 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Boiled Chickpeas have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Boiled Chickpeas :

• 100 g of Boiled Chickpeas contain 3.1 times more Calcium, 3.5 times more Copper, 10.7 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 6.2 times more Phosphorus, 5.3 times more Selenium and 4.5 times more Zinc than Raw Cassava.
• Both Cassava and Boiled Chickpeas contain similar levels of Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.4 times more Carbohydrate than Boiled Chickpeas .
• While 100 g of Boiled Chickpeas contain 9.3 times more Fat, 2.5 times more Omega 3, 34.8 times more Omega 6, 2.8 times more Sugars, 4.2 times more Fiber and 6.5 times more Protein than Raw Cassava.
• Both Cassava and Boiled Chickpeas offer comparable quantities of Energy per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6