Comparing Nutrients in 14 ounces Mammy-apple VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Cassava	3%	2%	95%

Macro Nutrients

	Mammy-apple	Cassava	Recommended Dietary Allowance
Energy	6.98% 202kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.54% 2g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Cassava	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	27% 0.35mg	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	14% 55.6μg	26.8% 107μg	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	61.7% 55.6mg	91% 81.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Cassava	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	44% 0.4mg	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	34.7% 2.78mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	66.3% 1.52mg	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	6.24% 43.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.25% 342g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Mammy-apple VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Mammy-apple versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Mammy-apple vs Cassava:

• 14 oz of Raw Cassava contain 4.4 times more Vitamin B1, 2.1 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Mammy-apple.
• Both Mammy-apple and Cassava provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw Mammy-apple as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mammy-apple vs Cassava:

• 14 ounces of Mammy-apple have 2.6 times more Iron and 1.4 times more Water than Cassava.
• While 14 oz of Raw Cassava contain 1.3 times more Magnesium, 2.5 times more Phosphorus, 5.8 times more Potassium and 3.4 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Cassava contain similar levels of Copper per 14 ounces.
• 14 ounces of Mammy-apple lack sufficient amounts of Phosphorus, Potassium and Zinc
• Both Raw Mammy-apple as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mammy-apple have 1.7 times more Fiber than Cassava.
• While 14 oz of Raw Cassava contain 3.1 times more Energy, 3 times more Carbohydrate and 2.7 times more Protein than Raw Mammy-apple.
• 14 ounces of Mammy-apple provide inadequate amounts of Energy and Protein
• Both Raw Mammy-apple as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.