Comparing Nutrients in 100 grams Cassava VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Cassava	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	5.5% 160kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.62% 0.11g	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	11% 14.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	6.07% 4.4g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 4.06g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	11.7% 105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	8.7% 0.11mg	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	14.8% 59μg	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	11% 9.9mg	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	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	11.7% 0.11mg	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	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	12% 0.28mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.15% 79.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Frozen Green Peas per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Cooked Frozen Green Peas:

• 100 grams of Cassava have 2.1 times more Vitamin C than Cooked Frozen Green Peas.
• While 100 g of Boiled and Drained Frozen Green Peas contain 105 times more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.6 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked Frozen Green Peas:

• 100 grams of Cassava have 1.4 times more Manganese and 2.5 times more Potassium than Cooked Frozen Green Peas.
• While 100 g of Boiled and Drained Frozen Green Peas contain 1.5 times more Calcium, 5.6 times more Iron, 2.9 times more Phosphorus, 5.1 times more Sodium, 2 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Cooked Frozen Green Peas contain similar levels of Copper and Magnesium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Boiled and Drained Frozen Green Peas lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 2.1 times more Energy and 2.7 times more Carbohydrate than Cooked Frozen Green Peas.
• While 100 g of Boiled and Drained Frozen Green Peas contain 2.6 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.