Comparing Nutrients in 7 ounces CassavaVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Cassava

95%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Cassavavs Frozen Chopped Broccoli

11%318kcal

Energy

1.78%51.6kcal

318 kcalvs51.6 kcal

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

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0.57%0.56g

Fat

0.59%0.58g

0.56 gvs0.58 g

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

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0.46%0.15g

Saturated Fat

0.27%0.087g

0.15 gvs0.087 g

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

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2.1%0.034g

Omega 3

13%0.21g

0.034 gvs0.21 g

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

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0.37%0.064g

Omega 6

0.36%0.062g

0.064 gvs0.062 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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58%75.5g

Carbohydrate

7.3%9.5g

75.5 gvs9.5 g

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

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4.65%3.37g

Sugars

3.7%2.68g

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

3.37 gvs2.68 g

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

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Fructose

2.27%1.65g

≤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 gvs1.65 g

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

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Glucose

%1.5g

NA gvs1.5 g

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

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Sucrose

NA gvsNA g

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

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9.4%3.57g

Fiber

15.7%5.95g

3.57 gvs5.95 g

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

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4.8%2.7g

Protein

9.96%5.58g

2.7 gvs5.58 g

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

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Vitamins

Cassavavs Frozen Chopped Broccoli

0.22%2μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

2 μgvs103 μg

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

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14.4%0.17mg

Vitamin B1

8.76%0.11mg

Thiamine

0.17 mgvs0.11 mg

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

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7.33%0.095mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.095 mgvs0.19 mg

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

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10.6%1.7mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs0.93 mg

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

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4.25%0.21mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.21 mgvs0.55 mg

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

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13.4%0.17mg

Vitamin B6

20%0.26mg

Pyridoxine

0.17 mgvs0.26 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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13.4%53.6μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

53.6 μgvs133 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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45.4%41mg

Vitamin C

124%112mg

Ascorbic acid

41 mgvs112 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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2.5%0.38mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

0.38 mgvs2.42 mg

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

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3.14%3.77μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

3.77 μgvs161 μg

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

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Minerals

Cassavavs Frozen Chopped Broccoli

3.18%31.8mg

Calcium

11%111mg

31.8 mgvs111 mg

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

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22%0.2mg

Copper

8.38%0.075mg

0.2 mgvs0.075 mg

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

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Fluoride

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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6.7%0.54mg

Iron

20%1.6mg

0.54 mgvs1.6 mg

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

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9.92%41.7mg

Magnesium

8.5%35.7mg

41.7 mgvs35.7 mg

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

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33%0.76mg

Manganese

25.4%0.58mg

0.76 mgvs0.58 mg

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

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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 .

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7.65%53.6mg

Phosphorus

14%99mg

53.6 mgvs99 mg

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

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16%538mg

Potassium

12.4%421mg

538 mgvs421 mg

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

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2.53%1.4μg

Selenium

10%5.56μg

1.4 μgvs5.56 μg

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

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1.85%27.8mg

Sodium

3.18%47.6mg

27.8 mgvs47.6 mg

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

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6.13%0.67mg

Zinc

8.66%0.95mg

0.67 mgvs0.95 mg

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

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3.2%118g

Water

4.9%181g

118 gvs181 g

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

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Lets compare vitamin content per 7 ounces of Cassava vs Frozen Chopped Broccoli:

Raw Cassava has 1.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 2 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, 2.7 times more Vitamin C, 6.4 times more Vitamin E and 42.7 times more Vitamin K than Raw Cassava.
Both Raw Cassava as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cassava vs Frozen Chopped Broccoli:

Raw Cassava has 2.6 times more Copper, 1.3 times more Manganese and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Calcium, 3 times more Iron, 1.9 times more Phosphorus, 4 times more Selenium, 1.7 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Raw Cassava.
Both Raw Cassava and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Cassava has 6.2 times more Energy, 8 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Omega 3, 1.7 times more Fiber and 2.1 times more Protein than Raw Cassava.
Both Raw Cassava as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

CassavaVS CauliflowerFrozen Chopped BroccoliVS CauliflowerCassavaVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 7 ounces CassavaVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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