Comparing Nutrients in 100 grams Cassava VS Boiled White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled White Sweet Corn	12%	11%	77%

Macro Nutrients

	Cassava	Boiled White Sweet Corn	Recommended Dietary Allowance
Energy	5.5% 160kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.45% 0.59g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	10.7% 7.73g	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	1.4% 1.02g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled White Sweet Corn	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	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	9.77% 0.13mg	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	5% 20μg	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	6.9% 6.2mg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled White Sweet Corn	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	6.33% 0.057mg	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	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	9.3% 0.21mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled White Sweet Corn per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Boiled White Sweet Corn:

• 100 grams of Cassava have 1.4 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled White Sweet Corn.
• While 100 g of Boiled and Drained White Sweet Corn contain 2 times more Vitamin B3, 7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Boiled White Sweet Corn provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Raw Cassava as well as Boiled and Drained White Sweet Corn 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 Boiled White Sweet Corn:

• 100 grams of Cassava have 1.8 times more Copper and 1.8 times more Manganese than Boiled White Sweet Corn.
• While 100 g of Boiled and Drained White Sweet Corn contain 2 times more Iron, 1.5 times more Magnesium, 3.4 times more Phosphorus and 1.6 times more Zinc than Raw Cassava.
• Both Cassava and Boiled White Sweet Corn contain similar levels of Potassium per 100 grams.
• Both Raw Cassava as well as Boiled and Drained White Sweet Corn lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.6 times more Energy and 1.8 times more Carbohydrate than Boiled White Sweet Corn.
• While 100 g of Boiled and Drained White Sweet Corn contain 18.3 times more Omega 6, 4.5 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Boiled and Drained White Sweet Corn provide inadequate amounts of Omega 3 in 100 grams.