Nutrients in 1 pound of Cassava

Raw Cassava (Manihot esculenta).

Macros Ratio

Protein Fat Carbs

95%

1 lb ▼

Macro Nutrients

Cassava

Energy726 kcal

25%

Raw Cassava has 725.7472 kcal of Energy per 1 pound, which is 25% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.27 g

1.3%

Raw Cassava has 1.2700576 g of Fat per 1 pound, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.05%

Raw Cassava has 0.33565808 g of Saturated Fat per 1 pound, which is 1.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.077 g

4.8%

Raw Cassava has 0.07711064 g of Omega 3 per 1 pound, which is 4.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.85%

Raw Cassava has 0.14514944 g of Omega 6 per 1 pound, which is 0.85% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cassava has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate173 g

133%

Raw Cassava has 172.6371152 g of Carbohydrate per 1 pound, which is 133% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.7 g

10.6%

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

Raw Cassava has 7.711064 g of Sugars per 1 pound, which is 10.6% 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

Fiber8.16 g

21.5%

Raw Cassava has 8.164656 g of Fiber per 1 pound, which is 21.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.17 g

11%

Raw Cassava has 6.1688512 g of Protein per 1 pound, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cassava

Vitamin A4.54 μg

0.5%

RAE, retinol activity equivalents

Raw Cassava has 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.39 mg

33%

Thiamine

Raw Cassava has 0.39462504 mg of Vitamin B1 per 1 pound, which is 33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

16.7%

Riboflavin

Raw Cassava has 0.21772416 mg of Vitamin B2 per 1 pound, which is 16.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.87 mg

24.2%

Niacin, nicotinic acid, niacinamide

Raw Cassava has 3.87367568 mg of Vitamin B3 per 1 pound, which is 24.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.7%

Pantothenic acid

Raw Cassava has 0.48534344 mg of Vitamin B5 per 1 pound, which is 9.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg

30.7%

Pyridoxine

Raw Cassava has 0.39916096 mg of Vitamin B6 per 1 pound, which is 30.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9122 μg

30.6%

Folates and Folic Acid

Raw Cassava has 122.46984 μg of Vitamin B9 per 1 pound, which is 30.6% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C93 mg

104%

Ascorbic acid

Raw Cassava has 93.439952 mg of Vitamin C per 1 pound, which is 104% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.86 mg

5.75%

Tocopherols and Tocotrienols

Raw Cassava has 0.8618248 mg of Vitamin E per 1 pound, which is 5.75% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.6 μg

7.2%

Phytomenadione or phylloquinone

Raw Cassava has 8.618248 μg of Vitamin K per 1 pound, which is 7.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cassava

Calcium72.6 mg

7.26%

Raw Cassava has 72.57472 mg of Calcium per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.45 mg

50.4%

Raw Cassava has 0.453592 mg of Copper per 1 pound, which is 50.4% 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

Iron1.22 mg

15.3%

Raw Cassava has 1.2246984 mg of Iron per 1 pound, which is 15.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium95 mg

22.7%

Raw Cassava has 95.25432 mg of Magnesium per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.74 mg

75.7%

Raw Cassava has 1.74179328 mg of Manganese per 1 pound, which is 75.7% 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

Phosphorus122 mg

17.5%

Raw Cassava has 122.46984 mg of Phosphorus per 1 pound, which is 17.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1229 mg

36%

Raw Cassava has 1229.23432 mg of Potassium per 1 pound, which is 36% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Cassava has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium63.5 mg

4.23%

Raw Cassava has 63.50288 mg of Sodium per 1 pound, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.54 mg

14%

Raw Cassava has 1.5422128 mg of Zinc per 1 pound, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water271 g

7.3%

Raw Cassava has 270.7037056 g of Water per 1 pound, which is 7.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Cassava:

1 pound 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, Vitamin B5 and Vitamin K.
This vegetable has some Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Cassava:

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

Macronutrients in 1 pound of Raw Cassava:

1 pound of Cassava has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also has a good amount of Sugars and Protein.
This vegetable 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 1 pound of Cassava

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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