Comparing Nutrients in 100 grams Cassava VS Cooked Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Cassava	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	5.5% 160kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.19% 0.032g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.68% 0.49g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0.93% 0.52g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Taro with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	25.5% 0.33mg	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	4.75% 19μg	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	5.56% 5mg	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	19.5% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	22.3% 0.2mg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	19.5% 0.45mg	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% 76mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.72% 63.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Taro with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Cooked Taro with Salt:

• 100 grams of Cassava have 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 4.1 times more Vitamin C than Cooked Taro with Salt.
• While 100 g of Cooked Taro with Salt contain 3.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 15.4 times more Vitamin E than Raw Cassava.
• Both Cassava and Cooked Taro with Salt provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin E
• Both Raw Cassava as well as Cooked Taro with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked Taro with Salt:

• 100 grams of Cassava have 1.3 times more Zinc than Cooked Taro with Salt.
• While 100 g of Cooked Taro with Salt contain 2 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 2.8 times more Phosphorus, 1.8 times more Potassium and 17.9 times more Sodium than Raw Cassava.
• Both Cassava and Cooked Taro with Salt contain similar levels of Manganese per 100 grams.
• Both Raw Cassava as well as Cooked Taro with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 3.5 times more Sugars and 2.6 times more Protein than Cooked Taro with Salt.
• While 100 g of Cooked Taro with Salt contain 2.8 times more Fiber than Raw Cassava.
• Both Cassava and Cooked Taro with Salt offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Cooked Taro with Salt provide inadequate amounts of Protein
• Both Raw Cassava as well as Cooked Taro with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.