Comparing Nutrients in 100 grams Yellow Plantains VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Cassava	3%	2%	95%

Macro Nutrients

	Yellow Plantains	Cassava	Recommended Dietary Allowance
Energy	4.2% 122kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	24.5% 32g	29.3% 38g	130g per day for Men 19-50 years
Sugars	24% 17.5g	2.34% 1.7g	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	12% 8.64g	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	% 8.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Cassava	Recommended Dietary Allowance
Vitamin A	6.22% 56μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.17% 0.062mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	6.77% 0.088mg	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	5.5% 22μg	6.75% 27μg	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	20.4% 18.4mg	23% 20.6mg	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	0% 0mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Cassava	Recommended Dietary Allowance
Calcium	0.3% 3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	11% 0.1mg	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	6.88% 0.55mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	6.26% 0.14mg	16.7% 0.38mg	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	4.57% 32mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	14.3% 487mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Cassava per 100 g

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

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

• 100 grams of Yellow Plantains have 56 times more Vitamin A, 1.6 times more Vitamin B2, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 15.2 times more Vitamin K than Cassava.
• While 100 g of Raw Cassava contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Yellow Plantains.
• Both Yellow Plantains and Cassava provide similar amounts of Vitamin B9 and Vitamin C per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Yellow Plantains as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Yellow Plantains vs Cassava:

• 100 grams of Yellow Plantains have 2 times more Iron, 1.7 times more Magnesium, 1.8 times more Potassium and 2.1 times more Selenium than Cassava.
• While 100 g of Raw Cassava contain 1.4 times more Copper, 2.7 times more Manganese and 1.8 times more Zinc than Raw Yellow Plantains.
• Both Yellow Plantains and Cassava contain similar levels of Phosphorus per 100 grams.
• 100 grams of Yellow Plantains lack sufficient amounts of Zinc
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Yellow Plantains as well as Raw Cassava lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yellow Plantains have 10.3 times more Sugars than Cassava.
• While 100 g of Raw Cassava contain 1.3 times more Energy than Raw Yellow Plantains.
• Both Yellow Plantains and Cassava offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.
• Both Raw Yellow Plantains as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.