Comparing Nutrients in 100 grams CassavaVS Boiled Cauliflower

Macros Ratio

Protein Fat Carbs

Cassava

95%

Boiled Cauliflower

26%

15%

59%

100 g ▼

Macro Nutrients

Cassavavs Boiled Cauliflower

5.5%160kcal

Energy

0.79%23kcal

160 kcalvs23 kcal

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

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0.29%0.28g

Fat

0.46%0.45g

0.28 gvs0.45 g

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

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0.23%0.074g

Saturated Fat

0.22%0.07g

0.074 gvs0.07 g

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

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1.06%0.017g

Omega 3

10.4%0.17g

0.017 gvs0.17 g

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

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0.19%0.032g

Omega 6

0.29%0.05g

0.032 gvs0.05 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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29.3%38g

Carbohydrate

3.16%4.1g

38 gvs4.1 g

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

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2.34%1.7g

Sugars

2.87%2.08g

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

1.7 gvs2.08 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA 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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4.74%1.8g

Fiber

6.05%2.3g

1.8 gvs2.3 g

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

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2.43%1.36g

Protein

3.3%1.84g

1.36 gvs1.84 g

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

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Vitamins

Cassavavs Boiled Cauliflower

0.11%1μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

1 μgvs1 μg

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

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7.25%0.087mg

Vitamin B1

3.5%0.042mg

Thiamine

0.087 mgvs0.042 mg

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

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3.7%0.048mg

Vitamin B2

4%0.052mg

Riboflavin

0.048 mgvs0.052 mg

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

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5.34%0.85mg

Vitamin B3

2.56%0.41mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.41 mg

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

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2.14%0.11mg

Vitamin B5

10%0.51mg

Pantothenic acid

0.11 mgvs0.51 mg

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

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6.77%0.088mg

Vitamin B6

13.3%0.17mg

Pyridoxine

0.088 mgvs0.17 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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6.75%27μg

Vitamin B9

11%44μg

Folates and Folic Acid

27 μgvs44 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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23%20.6mg

Vitamin C

49.2%44.3mg

Ascorbic acid

20.6 mgvs44.3 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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1.27%0.19mg

Vitamin E

0.47%0.07mg

Tocopherols and Tocotrienols

0.19 mgvs0.07 mg

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

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1.6%1.9μg

Vitamin K

11.5%14μg

Phytomenadione or phylloquinone

1.9 μgvs14 μg

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

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Minerals

Cassavavs Boiled Cauliflower

1.6%16mg

Calcium

1.6%16mg

16 mgvs16 mg

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

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11%0.1mg

Copper

2%0.018mg

0.1 mgvs0.018 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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3.38%0.27mg

Iron

4%0.32mg

0.27 mgvs0.32 mg

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

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5%21mg

Magnesium

2.14%9mg

21 mgvs9 mg

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

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16.7%0.38mg

Manganese

5.74%0.13mg

0.38 mgvs0.13 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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3.86%27mg

Phosphorus

4.57%32mg

27 mgvs32 mg

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

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7.97%271mg

Potassium

4.18%142mg

271 mgvs142 mg

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

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1.27%0.7μg

Selenium

1.1%0.6μg

0.7 μgvs0.6 μg

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

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0.93%14mg

Sodium

1%15mg

14 mgvs15 mg

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

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3.1%0.34mg

Zinc

1.55%0.17mg

0.34 mgvs0.17 mg

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

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1.6%59.7g

Water

2.5%93g

59.7 gvs93 g

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

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Lets compare vitamin content per 100 grams of Cassava vs Boiled Cauliflower:

Raw Cassava has 2.1 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.7 times more Vitamin E than Boiled and Drained Cauliflower.
While Boiled and Drained Cauliflower contains 4.7 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9, 2.2 times more Vitamin C and 7.3 times more Vitamin K than Raw Cassava.
Both Raw Cassava and Boiled and Drained Cauliflower have similar amounts of Vitamin B2 per 100 g.
Both Raw Cassava as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cassava vs Boiled Cauliflower:

Raw Cassava has 5.6 times more Copper, 2.3 times more Magnesium, 2.9 times more Manganese, 1.9 times more Potassium and 2 times more Zinc than Boiled and Drained Cauliflower.
While Boiled and Drained Cauliflower contains 1.6 times more Water than Raw Cassava.
Both Raw Cassava and Boiled and Drained Cauliflower have similar amounts of Calcium, Iron, Phosphorus, Selenium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Cassava has 7 times more Energy and 9.3 times more Carbohydrate than Boiled and Drained Cauliflower.
While Boiled and Drained Cauliflower contains 9.8 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Raw Cassava.
Both Raw Cassava and Boiled and Drained Cauliflower have similar amounts of Sugars per 100 g.
Both Raw Cassava as well as Boiled and Drained Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

CassavaVS CauliflowerBoiled CauliflowerVS CauliflowerCassavaVS Frozen CauliflowerBoiled CauliflowerVS Frozen Cauliflower

Compare Foods

Comparing Nutrients in 100 grams CassavaVS Boiled Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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