Comparing Nutrients in 14 ounces Cassava VS Red Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Cassava	Red Anjou Pears	Recommended Dietary Allowance
Energy	22% 635kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	52.2% 38g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	35.5% 25.7g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.8mg	23% 20.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Red Anjou Pears	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.4% 1.07mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	9.66% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Red Anjou Pears per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Red Anjou Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Red Anjou Pears:

• 14 ounces of Cassava have 7.3 times more Vitamin B1, 1.7 times more Vitamin B2, 5.3 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 4 times more Vitamin C than Red Anjou Pears.
• While 14 oz of Raw Red Anjou Pears contain 2.6 times more Vitamin K than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin K
• 14 ounces of Red Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Cassava as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Red Anjou Pears:

• 14 ounces of Cassava have 1.4 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 6.9 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium and 2.6 times more Zinc than Red Anjou Pears.
• While 14 oz of Raw Red Anjou Pears contain 1.4 times more Water than Raw Cassava.
• 14 ounces of Red Anjou Pears lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Cassava as well as Raw Red Anjou Pears lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 2.6 times more Energy, 2.5 times more Carbohydrate and 4.1 times more Protein than Red Anjou Pears.
• While 14 oz of Raw Red Anjou Pears contain 5.6 times more Sugars and 1.7 times more Fiber than Raw Cassava.
• 14 ounces of Red Anjou Pears provide inadequate amounts of Protein