Comparing Nutrients in 100 grams Cassava VS Boiled Parsnips

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Parsnips	7%	4%	89%

Macro Nutrients

	Cassava	Boiled Parsnips	Recommended Dietary Allowance
Energy	5.5% 160kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.24% 0.041g	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	13% 17g	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	9.47% 3.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	2.36% 1.32g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Parsnips	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	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	7.15% 0.093mg	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	14.5% 58μg	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	14.4% 13mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Parsnips	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	15.3% 0.14mg	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	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	12.8% 0.29mg	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	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.17% 80.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Parsnips per 100 g

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

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

• 100 grams of Cassava have 1.6 times more Vitamin C than Boiled Parsnips.
• While 100 g of Boiled and Drained Parsnips contain 5.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 5.3 times more Vitamin E than Raw Cassava.
• Both Cassava and Boiled Parsnips provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin E
• Both Raw Cassava as well as Boiled and Drained Parsnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Boiled Parsnips:

• 100 grams of Cassava have 1.3 times more Manganese and 1.3 times more Zinc than Boiled Parsnips.
• While 100 g of Boiled and Drained Parsnips contain 2.3 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium and 1.3 times more Water than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 2.3 times more Energy and 2.2 times more Carbohydrate than Boiled Parsnips.
• While 100 g of Boiled and Drained Parsnips contain 2.8 times more Sugars and 2 times more Fiber than Raw Cassava.
• Both Cassava and Boiled Parsnips offer comparable quantities of Protein per 100 grams.
• Both Raw Cassava as well as Boiled and Drained Parsnips provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.