Comparing Nutrients in 100 grams Cassava VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Cassava	Frozen Nance	Recommended Dietary Allowance
Energy	5.5% 160kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.2% 1.16g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	13% 17g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	11.5% 8.3g	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	6.52% 4.73g	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	% 3.58g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Nance	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	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	1.6% 0.021mg	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	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	103% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Nance	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	4.56% 0.041mg	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	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	10.8% 0.25mg	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	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	7.18% 244mg	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	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.18% 80.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Nance per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Frozen Nance:

• 100 grams of Cassava have 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Frozen Nance.
• While 100 g of Frozen Nance contain 1.7 times more Vitamin B5, 4.5 times more Vitamin C, 6.6 times more Vitamin E and 6.3 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw Cassava as well as Frozen Nance have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Cassava vs Frozen Nance:

• 100 grams of Cassava have 2.4 times more Copper, 1.5 times more Manganese, 2.7 times more Phosphorus and 3.8 times more Zinc than Frozen Nance.
• While 100 g of Frozen Nance contain 2.9 times more Calcium, 1.4 times more Iron and 1.4 times more Water than Raw Cassava.
• Both Cassava and Frozen Nance contain similar levels of Magnesium and Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• 100 grams of Frozen Nance lack sufficient amounts of Phosphorus and Zinc
• Both Raw Cassava as well as Frozen Nance lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 2.2 times more Energy, 2.2 times more Carbohydrate and 2.1 times more Protein than Frozen Nance.
• While 100 g of Frozen Nance contain 4.9 times more Sugars and 4.2 times more Fiber than Raw Cassava.
• 100 grams of Frozen Nance provide inadequate amounts of Protein