Comparing Nutrients in 100 grams Cassava VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Cassava	Peeled Cucumber	Recommended Dietary Allowance
Energy	5.5% 160kcal	0.34% 10kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.059% 0.01g	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	1.66% 2.16g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.9% 1.38g	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	1.03% 0.75g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.05% 0.59g	56g per day for Men 19-50 years

Vitamins

	Cassava	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.6% 0.031mg	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	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	3.92% 0.051mg	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	3.5% 14μg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Peeled Cucumber	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	7.9% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.033% 1.3μg	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	2.75% 0.22mg	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	3.17% 0.073mg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Peeled Cucumber per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Peeled Cucumber:

• 100 grams of Cassava have 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 23.1 times more Vitamin B3, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 6.4 times more Vitamin C than Peeled Cucumber.
• While 100 g of Raw Peeled Cucumber contain 2.2 times more Vitamin B5 and 3.8 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin K
• 100 grams of Peeled Cucumber have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Cassava as well as Raw Peeled Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Peeled Cucumber:

• 100 grams of Cassava have 1.4 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 5.3 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Peeled Cucumber.
• While 100 g of Raw Peeled Cucumber contain 1.6 times more Water than Raw Cassava.
• 100 grams of Peeled Cucumber lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Peeled Cucumber lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 16 times more Energy, 17.6 times more Carbohydrate, 1.2 times more Sugars, 2.6 times more Fiber and 2.3 times more Protein than Peeled Cucumber.
• 100 grams of Peeled Cucumber provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Raw Cassava as well as Raw Peeled Cucumber provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.