Comparing Nutrients in 100 grams Cassava VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Cassava	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	5.5% 160kcal	11% 324kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	18% 3.06g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	56.6% 41g	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	75.5% 28.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	147% 1324μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	54% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	62.3% 0.81mg	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	12.8% 51μg	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	35% 31.4mg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	25.3% 0.23mg	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	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	35.7% 0.82mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	6.07% 91mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.19% 7.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sun-dried Chile Peppers per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Sun-dried Chile Peppers:

• 100 g of Sun-dried Hot Chile Peppers contain 1324 times more Vitamin A, 25.1 times more Vitamin B2, 10.2 times more Vitamin B3, 8.9 times more Vitamin B5, 9.2 times more Vitamin B6, 1.9 times more Vitamin B9, 1.5 times more Vitamin C, 16.5 times more Vitamin E and 56.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Sun-dried Chile Peppers provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Sun-dried Chile Peppers:

• 100 g of Sun-dried Hot Chile Peppers contain 2.8 times more Calcium, 2.3 times more Copper, 22.4 times more Iron, 4.2 times more Magnesium, 2.1 times more Manganese, 5.9 times more Phosphorus, 6.9 times more Potassium, 5 times more Selenium, 6.5 times more Sodium and 3 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Sun-dried Hot Chile Peppers contain 2 times more Energy, 20.8 times more Fat, 11 times more Saturated Fat, 95.5 times more Omega 6, 1.8 times more Carbohydrate, 24.2 times more Sugars, 15.9 times more Fiber and 7.8 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Sun-dried Hot Chile Peppers provide inadequate amounts of Omega 3 in 100 grams.