Comparing Nutrients in 100 grams CassavaVS Almonds

Macros Ratio

Protein Fat Carbs

Cassava

95%

Almonds

14%

72%

14%

100 g ▼

Macro Nutrients

Cassavavs Almonds

5.5%160kcal

Energy

20%579kcal

160 kcalvs579 kcal

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

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0.29%0.28g

Fat

51.5%50g

0.28 gvs50 g

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

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0.23%0.074g

Saturated Fat

12%3.8g

0.074 gvs3.8 g

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

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1.06%0.017g

Omega 3

0.19%0.003g

0.017 gvs0.003 g

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

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0.19%0.032g

Omega 6

72.5%12.3g

0.032 gvs12.3 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

16.6%21.6g

38 gvs21.6 g

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

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2.34%1.7g

Sugars

6%4.35g

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

1.7 gvs4.35 g

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

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Fructose

0.15%0.11g

≤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 gvs0.11 g

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

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Glucose

%0.17g

NA gvs0.17 g

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

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Sucrose

%3.95g

NA gvs3.95 g

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

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4.74%1.8g

Fiber

33%12.5g

1.8 gvs12.5 g

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

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2.43%1.36g

Protein

37.8%21g

1.36 gvs21 g

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

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Vitamins

Cassavavs Almonds

0.11%1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1 μgvs0 μg

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

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7.25%0.087mg

Vitamin B1

17%0.21mg

Thiamine

0.087 mgvs0.21 mg

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

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3.7%0.048mg

Vitamin B2

87.5%1.14mg

Riboflavin

0.048 mgvs1.14 mg

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

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5.34%0.85mg

Vitamin B3

22.6%3.6mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs3.6 mg

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

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2.14%0.11mg

Vitamin B5

9.4%0.47mg

Pantothenic acid

0.11 mgvs0.47 mg

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

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6.77%0.088mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.088 mgvs0.14 mg

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

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Vitamin B7

190%57μg

Biotin

NA μgvs57 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

0%0mg

Ascorbic acid

20.6 mgvs0 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

171%25.6mg

Tocopherols and Tocotrienols

0.19 mgvs25.6 mg

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

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1.6%1.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.9 μgvs0 μg

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

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Minerals

Cassavavs Almonds

1.6%16mg

Calcium

27%269mg

16 mgvs269 mg

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

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11%0.1mg

Copper

115%1.03mg

0.1 mgvs1.03 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

46.4%3.7mg

0.27 mgvs3.7 mg

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

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5%21mg

Magnesium

64.3%270mg

21 mgvs270 mg

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

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16.7%0.38mg

Manganese

95%2.18mg

0.38 mgvs2.18 mg

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

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Molybdenum

101%45.3μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs45.3 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.86%27mg

Phosphorus

68.7%481mg

27 mgvs481 mg

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

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7.97%271mg

Potassium

21.6%733mg

271 mgvs733 mg

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

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1.27%0.7μg

Selenium

7.45%4.1μg

0.7 μgvs4.1 μg

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

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0.93%14mg

Sodium

0.067%1mg

14 mgvs1 mg

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

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3.1%0.34mg

Zinc

28.4%3.12mg

0.34 mgvs3.12 mg

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

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1.6%59.7g

Water

0.12%4.4g

59.7 gvs4.4 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 Almonds:

Raw Cassava has more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 2.4 times more Vitamin B1, 23.7 times more Vitamin B2, 4.2 times more Vitamin B3, 4.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 134.9 times more Vitamin E than Raw Cassava.
Both Raw Cassava as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cassava vs Almonds:

Raw Cassava has 13.5 times more Water than Almonds.
While Almonds contain 16.8 times more Calcium, 10.3 times more Copper, 13.7 times more Iron, 12.9 times more Magnesium, 5.7 times more Manganese, 17.8 times more Phosphorus, 2.7 times more Potassium, 5.9 times more Selenium and 9.2 times more Zinc than Raw Cassava.

Comparison of macro-nutrients per 100 grams:

Raw Cassava has 5.7 times more Omega 3 and 1.8 times more Carbohydrate than Almonds.
While Almonds contain 3.6 times more Energy, 178.3 times more Fat, 51.4 times more Saturated Fat, 385.1 times more Omega 6, 2.6 times more Sugars, 6.9 times more Fiber and 15.6 times more Protein than Raw Cassava.
Both Raw Cassava as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

CassavaVS CauliflowerAlmondsVS CauliflowerCassavaVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 100 grams CassavaVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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