Nutrients in 14 ounces of Cassava

Raw Cassava (Manihot esculenta).

Macros Ratio

Protein Fat Carbs

95%

14 oz ▼

Macro Nutrients

Cassava

Energy635 kcal

22%

Raw Cassava has 635.0288 kcal of Energy per 14 ounces, which is 22% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.1 g

1.15%

Raw Cassava has 1.1113004 g of Fat per 14 ounces, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.92%

Raw Cassava has 0.29370082 g of Saturated Fat per 14 ounces, which is 0.92% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.067 g

4.2%

Raw Cassava has 0.06747181 g of Omega 3 per 14 ounces, which is 4.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.75%

Raw Cassava has 0.12700576 g of Omega 6 per 14 ounces, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cassava has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate151 g

116%

Raw Cassava has 151.0574758 g of Carbohydrate per 14 ounces, which is 116% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.75 g

9.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Cassava has 6.747181 g of Sugars per 14 ounces, which is 9.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber7.14 g

19%

Raw Cassava has 7.144074 g of Fiber per 14 ounces, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.4 g

9.64%

Raw Cassava has 5.3977448 g of Protein per 14 ounces, which is 9.64% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Cassava

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Cassava has 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.35 mg

28.8%

Thiamine

Raw Cassava has 0.34529691 mg of Vitamin B1 per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.19 mg

14.7%

Riboflavin

Raw Cassava has 0.19050864 mg of Vitamin B2 per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.4 mg

21%

Niacin, nicotinic acid, niacinamide

Raw Cassava has 3.38946622 mg of Vitamin B3 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.42 mg

8.5%

Pantothenic acid

Raw Cassava has 0.42467551 mg of Vitamin B5 per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.35 mg

27%

Pyridoxine

Raw Cassava has 0.34926584 mg of Vitamin B6 per 14 ounces, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9107 μg

26.8%

Folates and Folic Acid

Raw Cassava has 107.16111 μg of Vitamin B9 per 14 ounces, which is 26.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cassava has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C81.8 mg

91%

Ascorbic acid

Raw Cassava has 81.759958 mg of Vitamin C per 14 ounces, which is 91% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cassava has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.75 mg

5.03%

Tocopherols and Tocotrienols

Raw Cassava has 0.7540967 mg of Vitamin E per 14 ounces, which is 5.03% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.54 μg

6.3%

Phytomenadione or phylloquinone

Raw Cassava has 7.540967 μg of Vitamin K per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cassava

Calcium63.5 mg

6.35%

Raw Cassava has 63.50288 mg of Calcium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44%

Raw Cassava has 0.396893 mg of Copper per 14 ounces, which is 44% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.07 mg

13.4%

Raw Cassava has 1.0716111 mg of Iron per 14 ounces, which is 13.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium83.3 mg

20%

Raw Cassava has 83.34753 mg of Magnesium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.52 mg

66.3%

Raw Cassava has 1.52406912 mg of Manganese per 14 ounces, which is 66.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus107 mg

15.3%

Raw Cassava has 107.16111 mg of Phosphorus per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1076 mg

31.6%

Raw Cassava has 1075.58003 mg of Potassium per 14 ounces, which is 31.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Cassava has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium55.6 mg

3.7%

Raw Cassava has 55.56502 mg of Sodium per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.35 mg

12.3%

Raw Cassava has 1.3494362 mg of Zinc per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water237 g

6.4%

Raw Cassava has 236.8657424 g of Water per 14 ounces, which is 6.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Cassava:

14 ounces of Cassava has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2 and Vitamin B5.
This vegetable has some Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Cassava:

14 ounces of Cassava is an excellent source of Copper, Manganese and Potassium.
It has a good amount of Iron, Magnesium, Phosphorus and Zinc.
It also has some Calcium, Selenium and Sodium.

Macronutrients in 14 ounces of Raw Cassava:

14 ounces of Cassava has outstanding amounts of Carbohydrate.
It has a good amount of Sugars, Fiber and Protein.
It also has some Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Cassava with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cassava

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Cassava with: