Comparing Nutrients in 100 grams Cassava VS Boiled Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Succotash with Salt	16%	6%	78%

Macro Nutrients

	Cassava	Boiled Succotash with Salt	Recommended Dietary Allowance
Energy	5.5% 160kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.9% 0.32g	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	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.43% 1.36g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Succotash with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	8.92% 0.12mg	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	8.25% 33μg	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	9.1% 8.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Succotash with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	20% 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	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	33.4% 0.77mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Succotash with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Boiled Succotash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Boiled Succotash with Salt:

• 100 grams of Cassava have 2.5 times more Vitamin C than Boiled Succotash with Salt.
• While 100 g of Boiled and Drained Succotash with Salt contain 1.9 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 5.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Boiled Succotash with Salt provide similar amounts of Vitamin B9 per 100 grams.
• Both Raw Cassava as well as Boiled and Drained Succotash with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Boiled Succotash with Salt:

• 100 g of Boiled and Drained Succotash with Salt contain 1.8 times more Copper, 5.6 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 1.5 times more Potassium, 18.1 times more Sodium and 1.9 times more Zinc than Raw Cassava.
• Both Raw Cassava as well as Boiled and Drained Succotash with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.4 times more Energy and 1.6 times more Carbohydrate than Boiled Succotash with Salt.
• While 100 g of Boiled and Drained Succotash with Salt contain 3.5 times more Omega 3 and 3.7 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Boiled and Drained Succotash with Salt provide inadequate amounts of Omega 6 in 100 grams.