Comparing Nutrients in 7 ounces CassavaVS Cauliflower

Macros Ratio

Protein Fat Carbs

Cassava

95%

Cauliflower

26%

66%

7 oz ▼

Macro Nutrients

Cassavavs Cauliflower

11%318kcal

Energy

1.7%49.6kcal

318 kcalvs49.6 kcal

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

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0.57%0.56g

Fat

0.57%0.56g

0.56 gvs0.56 g

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

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0.46%0.15g

Saturated Fat

0.81%0.26g

0.15 gvs0.26 g

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

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2.1%0.034g

Omega 3

1.86%0.03g

0.034 gvs0.03 g

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

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0.37%0.064g

Omega 6

0.19%0.032g

0.064 gvs0.032 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

7.6%9.86g

75.5 gvs9.86 g

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

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4.65%3.37g

Sugars

5.23%3.8g

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

3.37 gvs3.8 g

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

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Fructose

2.66%1.92g

≤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 gvs1.92 g

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

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Glucose

%1.87g

NA gvs1.87 g

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

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Sucrose

%0g

NA gvs0 g

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

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9.4%3.57g

Fiber

10.4%3.97g

3.57 gvs3.97 g

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

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4.8%2.7g

Protein

6.8%3.8g

2.7 gvs3.8 g

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

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Vitamins

Cassavavs Cauliflower

0.22%2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2 μgvs0 μg

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

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14.4%0.17mg

Vitamin B1

8.27%0.099mg

Thiamine

0.17 mgvs0.099 mg

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

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7.33%0.095mg

Vitamin B2

9.16%0.12mg

Riboflavin

0.095 mgvs0.12 mg

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

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10.6%1.7mg

Vitamin B3

6.3%1mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1 mg

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

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4.25%0.21mg

Vitamin B5

26.5%1.32mg

Pantothenic acid

0.21 mgvs1.32 mg

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

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13.4%0.17mg

Vitamin B6

28%0.37mg

Pyridoxine

0.17 mgvs0.37 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

28.3%113μg

Folates and Folic Acid

53.6 μgvs113 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

106%96mg

Ascorbic acid

41 mgvs96 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

1.06%0.16mg

Tocopherols and Tocotrienols

0.38 mgvs0.16 mg

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

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3.14%3.77μg

Vitamin K

25.6%30.8μg

Phytomenadione or phylloquinone

3.77 μgvs30.8 μg

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

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Minerals

Cassavavs Cauliflower

3.18%31.8mg

Calcium

4.37%43.7mg

31.8 mgvs43.7 mg

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

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22%0.2mg

Copper

8.6%0.077mg

0.2 mgvs0.077 mg

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

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Fluoride

0.05%2μg

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

NA μgvs2 μg

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

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6.7%0.54mg

Iron

10.4%0.83mg

0.54 mgvs0.83 mg

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

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9.92%41.7mg

Magnesium

7.1%29.8mg

41.7 mgvs29.8 mg

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

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33%0.76mg

Manganese

13.4%0.31mg

0.76 mgvs0.31 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

12.5%87.3mg

53.6 mgvs87.3 mg

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

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16%538mg

Potassium

17.5%593mg

538 mgvs593 mg

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

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2.53%1.4μg

Selenium

2.16%1.2μg

1.4 μgvs1.2 μg

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

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1.85%27.8mg

Sodium

3.97%59.5mg

27.8 mgvs59.5 mg

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

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6.13%0.67mg

Zinc

4.87%0.54mg

0.67 mgvs0.54 mg

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

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3.2%118g

Water

4.94%183g

118 gvs183 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 Cauliflower:

Raw Cassava has 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.4 times more Vitamin E than Raw Cauliflower.
While Raw Cauliflower contains 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.
Both Raw Cassava and Raw Cauliflower have similar amounts of Vitamin B2 per 7 oz.
Both Raw Cassava as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cassava vs Cauliflower:

Raw Cassava has 2.6 times more Copper, 1.4 times more Magnesium, 2.5 times more Manganese and 1.3 times more Zinc than Raw Cauliflower.
While Raw Cauliflower contains 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.
Both Raw Cassava and Raw Cauliflower have similar amounts of Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Cassava has 6.4 times more Energy and 7.7 times more Carbohydrate than Raw Cauliflower.
While Raw Cauliflower contains 1.4 times more Protein than Raw Cassava.
Both Raw Cassava and Raw Cauliflower have similar amounts of Omega 3, Sugars and Fiber per 7 oz.
Both Raw Cassava as well as Raw Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

CassavaVS Boiled CauliflowerCauliflowerVS Boiled Cauliflower

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Comparing Nutrients in 7 ounces CassavaVS Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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