Comparing Nutrients in 100 grams Cassava VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Cassava	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.61% 0.1g	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	7.28% 9.46g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	7.03% 5.1g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	6.56% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	1.22% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	21.4% 0.28mg	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	5.75% 23μg	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	269% 243mg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	19.3% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	10.3% 0.24mg	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	6.57% 46mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Green Hot Chili Peppers per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Green Hot Chili Peppers:

• 100 grams of Cassava have 1.8 times more Vitamin B5 than Green Hot Chili Peppers.
• While 100 g of Raw Green Hot Chili Peppers contain 59 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B6, 11.8 times more Vitamin C, 3.6 times more Vitamin E and 7.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Green Hot Chili Peppers provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Green Hot Chili Peppers have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Green Hot Chili Peppers:

• 100 grams of Cassava have 1.6 times more Manganese than Green Hot Chili Peppers.
• While 100 g of Raw Green Hot Chili Peppers contain 1.7 times more Copper, 4.4 times more Iron, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Green Hot Chili Peppers contain similar levels of Magnesium and Zinc per 100 grams.
• Both Raw Cassava as well as Raw Green Hot Chili Peppers lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 4 times more Energy and 4 times more Carbohydrate than Green Hot Chili Peppers.
• While 100 g of Raw Green Hot Chili Peppers contain 3 times more Sugars and 1.5 times more Protein than Raw Cassava.
• Both Cassava and Green Hot Chili Peppers offer comparable quantities of Fiber per 100 grams.
• 100 grams of Green Hot Chili Peppers provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Green Hot Chili Peppers provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.