Comparing Nutrients in 100 grams Cassava VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Green Peas	26%	4%	70%

Macro Nutrients

	Cassava	Green Peas	Recommended Dietary Allowance
Energy	5.5% 160kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.89% 0.15g	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% 14.5g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	7.82% 5.67g	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	0.54% 0.39g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	15% 5.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	9.68% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Green Peas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2.08% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	13% 0.17mg	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	16.3% 65μg	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	44.4% 40mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Green Peas	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	19.6% 0.18mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	18% 0.41mg	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	15.4% 108mg	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	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.13% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Green Peas per 100 g

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

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

• 100 g of Raw Green Peas contain 38 times more Vitamin A, 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9, 1.9 times more Vitamin C and 13.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Green Peas provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Raw Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Green Peas:

• 100 g of Raw Green Peas contain 1.6 times more Calcium, 1.8 times more Copper, 5.4 times more Iron, 1.6 times more Magnesium, 4 times more Phosphorus, 2.6 times more Selenium, 3.6 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Green Peas contain similar levels of Manganese and Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 2 times more Energy and 2.6 times more Carbohydrate than Green Peas.
• While 100 g of Raw Green Peas contain 2.1 times more Omega 3, 3.3 times more Sugars, 3.2 times more Fiber and 4 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Green Peas provide inadequate amounts of Omega 6 in 100 grams.