Comparing Nutrients in 14 ounces Cassava VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Cassava	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	22% 635kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	64.6% 84g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	100% 72.5g	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	48.2% 35g	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	% 36.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	7.33% 0.095mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.8mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	156% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	12.3% 0.11mg	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	12.4% 0.99mg	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	11.2% 0.26mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	121% 1814mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	6.4% 237g	8.17% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sweet Cucumber Pickles per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Sweet Cucumber Pickles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Sweet Cucumber Pickles:

• 14 ounces of Cassava have 3.5 times more Vitamin B1, 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6, 27 times more Vitamin B9 and 29.4 times more Vitamin C than Sweet Cucumber Pickles.
• While 14 oz of Sweet Cucumber Pickles contain 38 times more Vitamin A, 1.9 times more Vitamin E and 24.8 times more Vitamin K than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Sweet Cucumber Pickles:

• 14 ounces of Cassava have 3.6 times more Copper, 3 times more Magnesium, 5.9 times more Manganese, 1.5 times more Phosphorus, 2.7 times more Potassium and 2.8 times more Zinc than Sweet Cucumber Pickles.
• While 14 oz of Sweet Cucumber Pickles contain 3.8 times more Calcium, 32.6 times more Sodium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Sweet Cucumber Pickles contain similar levels of Iron per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium
• 14 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium and Zinc
• Both Raw Cassava as well as Sweet Cucumber Pickles lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.8 times more Energy, 1.8 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Sweet Cucumber Pickles.
• While 14 oz of Sweet Cucumber Pickles contain 3.5 times more Omega 3 and 10.7 times more Sugars than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3
• 14 ounces of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Raw Cassava as well as Sweet Cucumber Pickles provide inadequate amounts of Omega 6 in 14 ounces.