Nutrients in 7 ounces of Cassava

Raw Cassava (Manihot esculenta).

Macros Ratio

Protein Fat Carbs

95%

7 oz ▼

Macro Nutrients

Cassava

Energy318 kcal

11%

Raw Cassava has 317.5144 kcal of Energy per 7 ounces, which is 11% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Raw Cassava has 0.5556502 g of Fat per 7 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.46%

Raw Cassava has 0.14685041 g of Saturated Fat per 7 ounces, which is 0.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.034 g

2.1%

Raw Cassava has 0.033735905 g of Omega 3 per 7 ounces, which is 2.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.064 g

0.37%

Raw Cassava has 0.06350288 g of Omega 6 per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cassava has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75.5 g

58%

Raw Cassava has 75.5287379 g of Carbohydrate per 7 ounces, which is 58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.37 g

4.65%

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

Raw Cassava has 3.3735905 g of Sugars per 7 ounces, which is 4.65% 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

Fiber3.57 g

9.4%

Raw Cassava has 3.572037 g of Fiber per 7 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.7 g

4.8%

Raw Cassava has 2.6988724 g of Protein per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cassava

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Raw Cassava has 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14.4%

Thiamine

Raw Cassava has 0.172648455 mg of Vitamin B1 per 7 ounces, which is 14.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.095 mg

7.33%

Riboflavin

Raw Cassava has 0.09525432 mg of Vitamin B2 per 7 ounces, which is 7.33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.7 mg

10.6%

Niacin, nicotinic acid, niacinamide

Raw Cassava has 1.69473311 mg of Vitamin B3 per 7 ounces, which is 10.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.21 mg

4.25%

Pantothenic acid

Raw Cassava has 0.212337755 mg of Vitamin B5 per 7 ounces, which is 4.25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13.4%

Pyridoxine

Raw Cassava has 0.17463292 mg of Vitamin B6 per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B953.6 μg

13.4%

Folates and Folic Acid

Raw Cassava has 53.580555 μg of Vitamin B9 per 7 ounces, which is 13.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C41 mg

45.4%

Ascorbic acid

Raw Cassava has 40.879979 mg of Vitamin C per 7 ounces, which is 45.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.38 mg

2.5%

Tocopherols and Tocotrienols

Raw Cassava has 0.37704835 mg of Vitamin E per 7 ounces, which is 2.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.77 μg

3.14%

Phytomenadione or phylloquinone

Raw Cassava has 3.7704835 μg of Vitamin K per 7 ounces, which is 3.14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cassava

Calcium31.8 mg

3.18%

Raw Cassava has 31.75144 mg of Calcium per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

22%

Raw Cassava has 0.1984465 mg of Copper per 7 ounces, which is 22% 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

Iron0.54 mg

6.7%

Raw Cassava has 0.53580555 mg of Iron per 7 ounces, which is 6.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium41.7 mg

9.92%

Raw Cassava has 41.673765 mg of Magnesium per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.76 mg

33%

Raw Cassava has 0.76203456 mg of Manganese per 7 ounces, which is 33% 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

Phosphorus53.6 mg

7.65%

Raw Cassava has 53.580555 mg of Phosphorus per 7 ounces, which is 7.65% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium538 mg

16%

Raw Cassava has 537.790015 mg of Potassium per 7 ounces, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Cassava has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.8 mg

1.85%

Raw Cassava has 27.78251 mg of Sodium per 7 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.67 mg

6.13%

Raw Cassava has 0.6747181 mg of Zinc per 7 ounces, which is 6.13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water118 g

3.2%

Raw Cassava has 118.4328712 g of Water per 7 ounces, which is 3.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Cassava:

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

Minerals in 7 ounces of Raw Cassava:

7 ounces 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, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Raw Cassava:

7 ounces of Cassava is an excellent source of Carbohydrate.
It has a good amount of Fiber.
It also has some Sugars and Protein.
While 7 ounces 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 7 ounces of Cassava

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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