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Comparing Nutrients in 100 calories CassavaVS Cauliflower

Weight per 100 calories

Cassava
62.5g
Cauliflower
400g

Cassava has 6.4 times more energy per 100g than Cauliflower. It has above average energy density when compared to other foods. Raw Cauliflower having very low energy density.

Which food has more nutrients per 100 calories - Cassava or Cauliflower?

Macros Ratio

Protein Fat Carbs

Cassava
3%
2%
95%
Cauliflower
26%
8%
66%
100 kcal ▼

Macro Nutrients

Cassavavs Cauliflower
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.18g
Fat
1.15%1.12g
0.18 gvs1.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.046g
Saturated Fat
1.63%0.52g
0.046 gvs0.52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.66%0.011g
Omega 3
3.75%0.06g
0.011 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.12%0.02g
Omega 6
0.38%0.064g
0.02 gvs0.064 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.3%23.8g
Carbohydrate
15.3%20g
23.8 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
1.47%1.06g
Sugars
10.5%7.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.06 gvs7.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
5.35%3.88g
≤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]
NA gvs3.88 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.76g
NA gvs3.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.96%1.13g
Fiber
21%8g
1.13 gvs8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
1.5%0.85g
Protein
13.7%7.68g
0.85 gvs7.68 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cassavavs Cauliflower
0.069%0.63μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0.63 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.53%0.054mg
Vitamin B1
16.7%0.2mg
Thiamine
0.054 mgvs0.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.3%0.03mg
Vitamin B2
18.5%0.24mg
Riboflavin
0.03 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.34%0.53mg
Vitamin B3
12.7%2.03mg
Niacin, nicotinic acid, niacinamide
0.53 mgvs2.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.34%0.067mg
Vitamin B5
53.4%2.67mg
Pantothenic acid
0.067 mgvs2.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.23%0.055mg
Vitamin B6
56.6%0.74mg
Pyridoxine
0.055 mgvs0.74 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.2%17μg
Vitamin B9
57%228μg
Folates and Folic Acid
17 μgvs228 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14.3%13mg
Vitamin C
214%193mg
Ascorbic acid
13 mgvs193 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg
Vitamin E
2.13%0.32mg
Tocopherols and Tocotrienols
0.12 mgvs0.32 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.99%1.2μg
Vitamin K
51.7%62μg
Phytomenadione or phylloquinone
1.2 μgvs62 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cassavavs Cauliflower
1%10mg
Calcium
8.8%88mg
10 mgvs88 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.94%0.063mg
Copper
17.3%0.16mg
0.063 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.1%0.17mg
Iron
21%1.68mg
0.17 mgvs1.68 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.13%13mg
Magnesium
14.3%60mg
13 mgvs60 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.4%0.24mg
Manganese
27%0.62mg
0.24 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.4%17mg
Phosphorus
25%176mg
17 mgvs176 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5%169mg
Potassium
35%1196mg
169 mgvs1196 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.8%0.44μg
Selenium
4.36%2.4μg
0.44 μgvs2.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.58%8.75mg
Sodium
8%120mg
8.75 mgvs120 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.93%0.21mg
Zinc
9.8%1.08mg
0.21 mgvs1.08 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1%37.3g
Water
9.95%368g
37.3 gvs368 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cassava vs Cauliflower:
Comparing minerals per 100 calories for Cassava vs Cauliflower:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

CassavaVS Boiled CauliflowerCauliflowerVS Boiled Cauliflower
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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