Nutrients in 100 calories of Cassava

Raw Cassava (Manihot esculenta).

Weight per 100 Calories

Cassava

62.5g

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

Macros Ratio

Protein Fat Carbs

95%

100 kcal ▼

Macro Nutrients

Cassava

Energy100 kcal

3.45%

Raw Cassava has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.18 g

0.18%

Raw Cassava has 0.175 g of Fat per 100 calories, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.046 g

0.14%

Raw Cassava has 0.04625 g of Saturated Fat per 100 calories, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.011 g

0.66%

Raw Cassava has 0.010625 g of Omega 3 per 100 calories, which is 0.66% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.02 g

0.12%

Raw Cassava has 0.02 g of Omega 6 per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cassava has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23.8 g

18.3%

Raw Cassava has 23.7875 g of Carbohydrate per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.06 g

1.47%

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

Raw Cassava has 1.0625 g of Sugars per 100 calories, which is 1.47% 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

Fiber1.13 g

2.96%

Raw Cassava has 1.125 g of Fiber per 100 calories, which is 2.96% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.85 g

1.5%

Raw Cassava has 0.85 g of Protein per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cassava

Vitamin A0.63 μg

0.069%

RAE, retinol activity equivalents

Raw Cassava has 0.625 μg of Vitamin A per 100 calories, which is 0.069% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.054 mg

4.53%

Thiamine

Raw Cassava has 0.054375 mg of Vitamin B1 per 100 calories, which is 4.53% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.03 mg

2.3%

Riboflavin

Raw Cassava has 0.03 mg of Vitamin B2 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.53 mg

3.34%

Niacin, nicotinic acid, niacinamide

Raw Cassava has 0.53375 mg of Vitamin B3 per 100 calories, which is 3.34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.067 mg

1.34%

Pantothenic acid

Raw Cassava has 0.066875 mg of Vitamin B5 per 100 calories, which is 1.34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.055 mg

4.23%

Pyridoxine

Raw Cassava has 0.055 mg of Vitamin B6 per 100 calories, which is 4.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B917 μg

4.2%

Folates and Folic Acid

Raw Cassava has 16.875 μg of Vitamin B9 per 100 calories, which is 4.2% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C13 mg

14.3%

Ascorbic acid

Raw Cassava has 12.875 mg of Vitamin C per 100 calories, which is 14.3% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.12 mg

0.79%

Tocopherols and Tocotrienols

Raw Cassava has 0.11875 mg of Vitamin E per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.2 μg

0.99%

Phytomenadione or phylloquinone

Raw Cassava has 1.1875 μg of Vitamin K per 100 calories, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cassava

Calcium10 mg

Raw Cassava has 10 mg of Calcium per 100 calories, which is 1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.063 mg

6.94%

Raw Cassava has 0.0625 mg of Copper per 100 calories, which is 6.94% 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

Iron0.17 mg

2.1%

Raw Cassava has 0.16875 mg of Iron per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium13 mg

3.13%

Raw Cassava has 13.125 mg of Magnesium per 100 calories, which is 3.13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.24 mg

10.4%

Raw Cassava has 0.24 mg of Manganese per 100 calories, which is 10.4% 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

Phosphorus17 mg

2.4%

Raw Cassava has 16.875 mg of Phosphorus per 100 calories, which is 2.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium169 mg

Raw Cassava has 169.375 mg of Potassium per 100 calories, which is 5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.44 μg

0.8%

Raw Cassava has 0.4375 μg of Selenium per 100 calories, which is 0.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.75 mg

0.58%

Raw Cassava has 8.75 mg of Sodium per 100 calories, which is 0.58% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.21 mg

1.93%

Raw Cassava has 0.2125 mg of Zinc per 100 calories, which is 1.93% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water37.3 g

Raw Cassava has 37.3 g of Water per 100 calories, which is 1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Cassava:

100 calories of Cassava has a good amount of Vitamin C.
It has some Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Cassava:

100 calories of Cassava has a good amount of Manganese.
It has some Copper, Magnesium, Phosphorus and Potassium.
While 100 calories of product has trace amounts of Calcium, Iron, Selenium and Zinc, it has no Sodium.

Macronutrients in 100 calories of Raw Cassava:

100 calories of Cassava has a good amount of Carbohydrate.
It has some Fiber.
While 100 calories of product has trace amounts of Sugars and Protein, it has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Cassava with:

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

Food Info

Nutrients in 100 calories of Cassava

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Cassava with: