Comparing Nutrients in 100 grams CassavaVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cassava

95%

Roasted Sunflower Seeds

12%

72%

16%

100 g ▼

Macro Nutrients

Cassavavs Roasted Sunflower Seeds

5.5%160kcal

Energy

20%582kcal

160 kcalvs582 kcal

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

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0.29%0.28g

Fat

51.3%49.8g

0.28 gvs49.8 g

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

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0.23%0.074g

Saturated Fat

16.3%5.2g

0.074 gvs5.2 g

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

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1.06%0.017g

Omega 3

4.3%0.069g

0.017 gvs0.069 g

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

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0.19%0.032g

Omega 6

193%32.8g

0.032 gvs32.8 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

18.5%24g

38 gvs24 g

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

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2.34%1.7g

Sugars

3.77%2.73g

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

1.7 gvs2.73 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

29.2%11g

1.8 gvs11 g

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

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2.43%1.36g

Protein

34.5%19.3g

1.36 gvs19.3 g

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

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Vitamins

Cassavavs Roasted Sunflower Seeds

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

8.83%0.11mg

Thiamine

0.087 mgvs0.11 mg

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

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3.7%0.048mg

Vitamin B2

19%0.25mg

Riboflavin

0.048 mgvs0.25 mg

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

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5.34%0.85mg

Vitamin B3

44%7.04mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs7.04 mg

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

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2.14%0.11mg

Vitamin B5

141%7.04mg

Pantothenic acid

0.11 mgvs7.04 mg

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

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6.77%0.088mg

Vitamin B6

62%0.8mg

Pyridoxine

0.088 mgvs0.8 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

59.3%237μg

Folates and Folic Acid

27 μgvs237 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

1.56%1.4mg

Ascorbic acid

20.6 mgvs1.4 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

174%26mg

Tocopherols and Tocotrienols

0.19 mgvs26 mg

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

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1.6%1.9μg

Vitamin K

2.25%2.7μg

Phytomenadione or phylloquinone

1.9 μgvs2.7 μg

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

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Minerals

Cassavavs Roasted Sunflower Seeds

1.6%16mg

Calcium

7%70mg

16 mgvs70 mg

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

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11%0.1mg

Copper

203%1.83mg

0.1 mgvs1.83 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

47.5%3.8mg

0.27 mgvs3.8 mg

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

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5%21mg

Magnesium

30.7%129mg

21 mgvs129 mg

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

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16.7%0.38mg

Manganese

92%2.1mg

0.38 mgvs2.1 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

165%1155mg

27 mgvs1155 mg

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

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7.97%271mg

Potassium

25%850mg

271 mgvs850 mg

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

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1.27%0.7μg

Selenium

144%79.3μg

0.7 μgvs79.3 μg

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

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0.93%14mg

Sodium

0.2%3mg

14 mgvs3 mg

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

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3.1%0.34mg

Zinc

48%5.3mg

0.34 mgvs5.3 mg

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

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1.6%59.7g

Water

0.032%1.2g

59.7 gvs1.2 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 Roasted Sunflower Seeds:

Raw Cassava has 14.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Vitamin B2, 8.2 times more Vitamin B3, 65.8 times more Vitamin B5, 9.1 times more Vitamin B6, 8.8 times more Vitamin B9, 137.4 times more Vitamin E and 1.4 times more Vitamin K than Raw Cassava.
Both Raw Cassava and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
Both Raw Cassava as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cassava vs Roasted Sunflower Seeds:

Raw Cassava has 49.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 18.3 times more Copper, 14.1 times more Iron, 6.1 times more Magnesium, 5.5 times more Manganese, 42.8 times more Phosphorus, 3.1 times more Potassium, 113.3 times more Selenium and 15.6 times more Zinc than Raw Cassava.

Comparison of macro-nutrients per 100 grams:

Raw Cassava has 1.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Energy, 177.9 times more Fat, 70.5 times more Saturated Fat, 4.1 times more Omega 3, 1024.4 times more Omega 6, 1.6 times more Sugars, 6.2 times more Fiber and 14.2 times more Protein than Raw Cassava.
Both Raw Cassava as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

CassavaVS CauliflowerRoasted Sunflower SeedsVS CauliflowerCassavaVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 grams CassavaVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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