Comparing Nutrients in 100 grams Cassava VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Cassava	Wakame Seaweed	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.059% 0.01g	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	7.03% 9.14g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.9% 0.65g	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	1.3% 0.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	5.4% 3.03g	56g per day for Men 19-50 years

Vitamins

	Cassava	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	0.15% 0.002mg	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	49% 196μg	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	3.33% 3mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Wakame Seaweed	Recommended Dietary Allowance
Calcium	1.6% 16mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	31.6% 0.28mg	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	27.3% 2.18mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	61% 1.4mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	58% 872mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Wakame Seaweed per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Wakame Seaweed:

• 100 grams of Cassava have 1.5 times more Vitamin B1, 44 times more Vitamin B6 and 6.9 times more Vitamin C than Wakame Seaweed.
• While 100 g of Raw Wakame Seaweed contain 18 times more Vitamin A, 4.8 times more Vitamin B2, 1.9 times more Vitamin B3, 6.5 times more Vitamin B5, 7.3 times more Vitamin B9, 5.3 times more Vitamin E and 2.8 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Cassava as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Wakame Seaweed:

• 100 grams of Cassava have 5.4 times more Potassium than Wakame Seaweed.
• While 100 g of Raw Wakame Seaweed contain 9.4 times more Calcium, 2.8 times more Copper, 8.1 times more Iron, 5.1 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 62.3 times more Sodium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Wakame Seaweed contain similar levels of Zinc per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• 100 grams of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Cassava as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 3.6 times more Energy, 4.2 times more Carbohydrate, 2.6 times more Sugars and 3.6 times more Fiber than Wakame Seaweed.
• While 100 g of Raw Wakame Seaweed contain 2.2 times more Protein than Raw Cassava.
• 100 grams of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Cassava as well as Raw Wakame Seaweed provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.