Nutrients in 300 calories of Cassava

Raw Cassava (Manihot esculenta).

Weight per 300 Calories

Cassava

188g

Raw Cassava has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

95%

300 kcal ▼

Macro Nutrients

Cassava

Energy300 kcal

10.3%

Raw Cassava has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.53 g

0.54%

Raw Cassava has 0.525 g of Fat per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.43%

Raw Cassava has 0.13875 g of Saturated Fat per 300 calories, which is 0.43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.032 g

Raw Cassava has 0.031875 g of Omega 3 per 300 calories, which is 2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.06 g

0.35%

Raw Cassava has 0.06 g of Omega 6 per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cassava has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate71.4 g

55%

Raw Cassava has 71.3625 g of Carbohydrate per 300 calories, which is 55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.2 g

4.4%

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

Raw Cassava has 3.1875 g of Sugars per 300 calories, which is 4.4% 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

Fiber3.38 g

8.9%

Raw Cassava has 3.375 g of Fiber per 300 calories, which is 8.9% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.55 g

4.55%

Raw Cassava has 2.55 g of Protein per 300 calories, which is 4.55% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cassava

Vitamin A1.88 μg

0.21%

RAE, retinol activity equivalents

Raw Cassava has 1.875 μg of Vitamin A per 300 calories, which is 0.21% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.6%

Thiamine

Raw Cassava has 0.163125 mg of Vitamin B1 per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.09 mg

6.92%

Riboflavin

Raw Cassava has 0.09 mg of Vitamin B2 per 300 calories, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

10%

Niacin, nicotinic acid, niacinamide

Raw Cassava has 1.60125 mg of Vitamin B3 per 300 calories, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.2 mg

Pantothenic acid

Raw Cassava has 0.200625 mg of Vitamin B5 per 300 calories, which is 4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

12.7%

Pyridoxine

Raw Cassava has 0.165 mg of Vitamin B6 per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950.6 μg

12.7%

Folates and Folic Acid

Raw Cassava has 50.625 μg of Vitamin B9 per 300 calories, which is 12.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C38.6 mg

43%

Ascorbic acid

Raw Cassava has 38.625 mg of Vitamin C per 300 calories, which is 43% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.36 mg

2.38%

Tocopherols and Tocotrienols

Raw Cassava has 0.35625 mg of Vitamin E per 300 calories, which is 2.38% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.56 μg

2.97%

Phytomenadione or phylloquinone

Raw Cassava has 3.5625 μg of Vitamin K per 300 calories, which is 2.97% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cassava

Calcium30 mg

Raw Cassava has 30 mg of Calcium per 300 calories, which is 3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Raw Cassava has 0.1875 mg of Copper per 300 calories, which is 21% 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

Iron0.51 mg

6.33%

Raw Cassava has 0.50625 mg of Iron per 300 calories, which is 6.33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39.4 mg

9.38%

Raw Cassava has 39.375 mg of Magnesium per 300 calories, which is 9.38% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.72 mg

31.3%

Raw Cassava has 0.72 mg of Manganese per 300 calories, which is 31.3% 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

Phosphorus50.6 mg

7.23%

Raw Cassava has 50.625 mg of Phosphorus per 300 calories, which is 7.23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium508 mg

15%

Raw Cassava has 508.125 mg of Potassium per 300 calories, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.3 μg

2.4%

Raw Cassava has 1.3125 μg of Selenium per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium26.3 mg

1.75%

Raw Cassava has 26.25 mg of Sodium per 300 calories, which is 1.75% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.64 mg

5.8%

Raw Cassava has 0.6375 mg of Zinc per 300 calories, which is 5.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water112 g

3.02%

Raw Cassava has 111.9 g of Water per 300 calories, which is 3.02% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Cassava:

300 calories of Cassava is an excellent source of Vitamin C.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
It also has some Vitamin B2, Vitamin B5 and Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Cassava:

300 calories of Cassava is an excellent source of Copper and Manganese.
It has a good amount of Magnesium, Phosphorus and Potassium.
It also has some Calcium, Iron and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 300 calories of Raw Cassava:

300 calories of Cassava is an excellent source of Carbohydrate.
It has a good amount of Fiber.
It also has some Sugars and Protein.
While 300 calories of product has trace amounts of Omega 3, it has no 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 300 calories of Cassava

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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