Nutrients in 1 kilogram of Cassava

Raw Cassava (Manihot esculenta).

Macros Ratio

Protein Fat Carbs

95%

1 kg ▼

Macro Nutrients

Cassava

Energy1600 kcal

55%

Raw Cassava has 1600 kcal of Energy per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.8 g

2.9%

Raw Cassava has 2.8 g of Fat per 1 kilogram, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.74 g

2.3%

Raw Cassava has 0.74 g of Saturated Fat per 1 kilogram, which is 2.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.6%

Raw Cassava has 0.17 g of Omega 3 per 1 kilogram, which is 10.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Raw Cassava has 0.32 g of Omega 6 per 1 kilogram, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cassava has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate381 g

293%

Raw Cassava has 380.6 g of Carbohydrate per 1 kilogram, which is 293% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17 g

23.4%

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

Raw Cassava has 17 g of Sugars per 1 kilogram, which is 23.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber18 g

47.4%

Raw Cassava has 18 g of Fiber per 1 kilogram, which is 47.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.6 g

24.3%

Raw Cassava has 13.6 g of Protein per 1 kilogram, which is 24.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cassava

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Raw Cassava has 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.87 mg

72.5%

Thiamine

Raw Cassava has 0.87 mg of Vitamin B1 per 1 kilogram, which is 72.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.48 mg

37%

Riboflavin

Raw Cassava has 0.48 mg of Vitamin B2 per 1 kilogram, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.54 mg

53.4%

Niacin, nicotinic acid, niacinamide

Raw Cassava has 8.54 mg of Vitamin B3 per 1 kilogram, which is 53.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.07 mg

21.4%

Pantothenic acid

Raw Cassava has 1.07 mg of Vitamin B5 per 1 kilogram, which is 21.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.88 mg

67.7%

Pyridoxine

Raw Cassava has 0.88 mg of Vitamin B6 per 1 kilogram, which is 67.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9270 μg

67.5%

Folates and Folic Acid

Raw Cassava has 270 μg of Vitamin B9 per 1 kilogram, which is 67.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cassava has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C206 mg

229%

Ascorbic acid

Raw Cassava has 206 mg of Vitamin C per 1 kilogram, which is 229% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cassava has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.9 mg

12.7%

Tocopherols and Tocotrienols

Raw Cassava has 1.9 mg of Vitamin E per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19 μg

16%

Phytomenadione or phylloquinone

Raw Cassava has 19 μg of Vitamin K per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cassava

Calcium160 mg

16%

Raw Cassava has 160 mg of Calcium per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

111%

Raw Cassava has 1 mg of Copper per 1 kilogram, which is 111% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron2.7 mg

33.8%

Raw Cassava has 2.7 mg of Iron per 1 kilogram, which is 33.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium210 mg

50%

Raw Cassava has 210 mg of Magnesium per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.84 mg

167%

Raw Cassava has 3.84 mg of Manganese per 1 kilogram, which is 167% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus270 mg

38.6%

Raw Cassava has 270 mg of Phosphorus per 1 kilogram, which is 38.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2710 mg

79.7%

Raw Cassava has 2710 mg of Potassium per 1 kilogram, which is 79.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Raw Cassava has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium140 mg

9.33%

Raw Cassava has 140 mg of Sodium per 1 kilogram, which is 9.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.4 mg

31%

Raw Cassava has 3.4 mg of Zinc per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water597 g

16%

Raw Cassava has 596.8 g of Water per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Cassava:

1 kilogram of Cassava has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin E and Vitamin K.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Cassava:

1 kilogram of Cassava has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium, Selenium and Sodium.

Macronutrients in 1 kilogram of Raw Cassava:

1 kilogram of Cassava has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars, Fiber and Protein.
It also has a good amount of Omega 3.
This vegetable has some Fat.
The product has trace amounts of Saturated Fat and Omega 6.

Compare Raw Cassava with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Cassava

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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