Comparing Nutrients in 1 kilogram CauliflowerVS Cassava

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

Cassava

95%

1 kg ▼

Macro Nutrients

Cauliflowervs Cassava

8.62%250kcal

Energy

55%1600kcal

250 kcalvs1600 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

2.9%2.8g

Fat

2.9%2.8g

2.8 gvs2.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

4.06%1.3g

Saturated Fat

2.3%0.74g

1.3 gvs0.74 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

9.38%0.15g

Omega 3

10.6%0.17g

0.15 gvs0.17 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.94%0.16g

Omega 6

1.9%0.32g

0.16 gvs0.32 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

38.2%49.7g

Carbohydrate

293%381g

49.7 gvs381 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

26.3%19g

Sugars

23.4%17g

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

19 gvs17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

13.4%9.7g

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]

9.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%9.4g

Glucose

9.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

52.6%20g

Fiber

47.4%18g

20 gvs18 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

34.3%19g

Protein

24.3%13.6g

19 gvs13.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cauliflowervs Cassava

0%0μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

0 μgvs10 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

41.7%0.5mg

Vitamin B1

72.5%0.87mg

Thiamine

0.5 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

46%0.6mg

Vitamin B2

37%0.48mg

Riboflavin

0.6 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

31.7%5.07mg

Vitamin B3

53.4%8.54mg

Niacin, nicotinic acid, niacinamide

5.07 mgvs8.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

133%6.67mg

Vitamin B5

21.4%1.07mg

Pantothenic acid

6.67 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

142%1.84mg

Vitamin B6

67.7%0.88mg

Pyridoxine

1.84 mgvs0.88 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

143%570μg

Vitamin B9

67.5%270μg

Folates and Folic Acid

570 μgvs270 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

536%482mg

Vitamin C

229%206mg

Ascorbic acid

482 mgvs206 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

5.33%0.8mg

Vitamin E

12.7%1.9mg

Tocopherols and Tocotrienols

0.8 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

129%155μg

Vitamin K

16%19μg

Phytomenadione or phylloquinone

155 μgvs19 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cauliflowervs Cassava

22%220mg

Calcium

16%160mg

220 mgvs160 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

43.3%0.39mg

Copper

111%1mg

0.39 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

0.25%10μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

10 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

52.5%4.2mg

Iron

33.8%2.7mg

4.2 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

35.7%150mg

Magnesium

50%210mg

150 mgvs210 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

67.4%1.55mg

Manganese

167%3.84mg

1.55 mgvs3.84 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

63%440mg

Phosphorus

38.6%270mg

440 mgvs270 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

88%2990mg

Potassium

79.7%2710mg

2990 mgvs2710 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

11%6μg

Selenium

12.7%7μg

6 μgvs7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

20%300mg

Sodium

9.33%140mg

300 mgvs140 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

24.5%2.7mg

Zinc

31%3.4mg

2.7 mgvs3.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

25%921g

Water

16%597g

921 gvs597 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Cauliflower vs Cassava:

Raw Cauliflower has 1.3 times more Vitamin B2, 6.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9, 2.3 times more Vitamin C and 8.2 times more Vitamin K than Raw Cassava.
While Raw Cassava contains 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.4 times more Vitamin E than Raw Cauliflower.
Both Raw Cauliflower as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cauliflower vs Cassava:

Raw Cauliflower has 1.4 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus, 2.1 times more Sodium and 1.5 times more Water than Raw Cassava.
While Raw Cassava contains 2.6 times more Copper, 1.4 times more Magnesium, 2.5 times more Manganese and 1.3 times more Zinc than Raw Cauliflower.
Both Raw Cauliflower and Raw Cassava have similar amounts of Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Cauliflower has 1.4 times more Protein than Raw Cassava.
While Raw Cassava contains 6.4 times more Energy and 7.7 times more Carbohydrate than Raw Cauliflower.
Both Raw Cauliflower and Raw Cassava have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
Both Raw Cauliflower as well as Raw Cassava have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

CauliflowerVS Boiled CauliflowerCassavaVS Boiled Cauliflower

Compare Foods

Comparing Nutrients in 1 kilogram CauliflowerVS Cassava

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: