Comparing Nutrients in 100 grams Cassava VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Cassava	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0% 0g	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	32% 41.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	29.4% 21.3g	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	5.27% 3.82g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Cassava	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	5% 45μg	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	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	16% 0.21mg	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	13.3% 53μg	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	18.2% 16.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	10.8% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	4.9% 0.044mg	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	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	7.17% 0.17mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Baked Yellow Plantains per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Baked Yellow Plantains:

• 100 grams of Cassava have 1.2 times more Vitamin B3 and 1.3 times more Vitamin C than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 45 times more Vitamin A, 2.7 times more Vitamin B2, 5 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 6.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Baked Yellow Plantains provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Baked Yellow Plantains:

• 100 grams of Cassava have 2.3 times more Copper, 2.3 times more Manganese and 1.6 times more Zinc than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 2 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Raw Cassava.
• Both Cassava and Baked Yellow Plantains contain similar levels of Iron per 100 grams.
• 100 grams of Baked Yellow Plantains lack sufficient amounts of Zinc
• Both Raw Cassava as well as Baked Yellow Plantains lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Baked Yellow Plantains contain 12.5 times more Sugars than Raw Cassava.
• Both Cassava and Baked Yellow Plantains offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• Both Raw Cassava as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.