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Comparing Nutrients in 500 calories CassavaVS Broccoli

Weight per 500 calories

Cassava
313g
Broccoli
1471g

Cassava has 4.7 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cassava or Broccoli?

Macros Ratio

Protein Fat Carbs

Cassava
3%
2%
95%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

Cassavavs Broccoli
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.9%0.88g
Fat
5.6%5.44g
0.88 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g
Saturated Fat
5.24%1.68g
0.23 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.32%0.053g
Omega 3
58%0.93g
0.053 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.59%0.1g
Omega 6
4.24%0.72g
0.1 gvs0.72 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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91%119g
Carbohydrate
75%98g
119 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.33%5.3g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.3 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
13.8%10g
≤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 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.63g
Fiber
101%38.2g
5.63 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.6%4.25g
Protein
74%41.5g
4.25 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cassavavs Broccoli
0.35%3.13μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
3.13 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.7%0.27mg
Vitamin B1
87%1.04mg
Thiamine
0.27 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.5%0.15mg
Vitamin B2
132%1.72mg
Riboflavin
0.15 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.7%2.67mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
2.67 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.7%0.33mg
Vitamin B5
169%8.43mg
Pantothenic acid
0.33 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.28mg
Vitamin B6
198%2.57mg
Pyridoxine
0.28 mgvs2.57 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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21%84.4μg
Vitamin B9
232%926μg
Folates and Folic Acid
84.4 μgvs926 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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71.5%64.4mg
Vitamin C
1458%1312mg
Ascorbic acid
64.4 mgvs1312 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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3.96%0.59mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
0.59 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.95%5.94μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
5.94 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cassavavs Broccoli
5%50mg
Calcium
69%691mg
50 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.7%0.31mg
Copper
80%0.72mg
0.31 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10.5%0.84mg
Iron
134%10.7mg
0.84 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15.6%65.6mg
Magnesium
73.5%309mg
65.6 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52%1.2mg
Manganese
134%3.1mg
1.2 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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12%84.4mg
Phosphorus
139%971mg
84.4 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%847mg
Potassium
137%4647mg
847 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.98%2.2μg
Selenium
67%36.8μg
2.2 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.9%43.8mg
Sodium
32.4%485mg
43.8 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.66%1.06mg
Zinc
55%6.03mg
1.06 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.04%187g
Water
35.5%1313g
187 gvs1313 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cassava vs Broccoli:
Comparing minerals per 500 calories for Cassava vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

CassavaVS CauliflowerBroccoliVS CauliflowerCassavaVS Boiled BroccoliBroccoliVS Boiled Broccoli
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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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