Comparing Nutrients in 14 ounces Sun-dried Tomatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Cassava	3%	2%	95%

Macro Nutrients

	Sun-dried Tomatoes	Cassava	Recommended Dietary Allowance
Energy	35.3% 1024kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	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	170% 221g	116% 151g	130g per day for Men 19-50 years
Sugars	206% 149g	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	128% 49g	19% 7.14g	38g per day for Men 19-50 years
Protein	100% 56g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Cassava	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 36mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	67.5% 270μg	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	173% 156mg	91% 81.8mg	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	0.26% 0.04mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 171μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Cassava	Recommended Dietary Allowance
Calcium	43.7% 437mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	628% 5.65mg	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	451% 36mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	319% 7.33mg	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	202% 1413mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	400% 13602mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.56% 57.8g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes VS Cassava per 14 oz

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

Lets compare vitamin content per 14 ounces of Sun-dried Tomatoes vs Cassava:

• 14 ounces of Sun-dried Tomatoes have 44 times more Vitamin A, 6.1 times more Vitamin B1, 10.2 times more Vitamin B2, 10.6 times more Vitamin B3, 19.5 times more Vitamin B5, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9, 1.9 times more Vitamin C and 22.6 times more Vitamin K than Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Sun-dried Tomatoes as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Sun-dried Tomatoes vs Cassava:

• 14 ounces of Sun-dried Tomatoes have 6.9 times more Calcium, 14.2 times more Copper, 33.7 times more Iron, 9.2 times more Magnesium, 4.8 times more Manganese, 13.2 times more Phosphorus, 12.6 times more Potassium, 7.9 times more Selenium, 7.6 times more Sodium and 5.9 times more Zinc than Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sun-dried Tomatoes have 1.6 times more Energy, 10.6 times more Fat, 34.5 times more Omega 6, 1.5 times more Carbohydrate, 22.1 times more Sugars, 6.8 times more Fiber and 10.4 times more Protein than Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 6
• Both Sun-dried Tomatoes as well as Raw Cassava provide inadequate amounts of Omega 3 in 14 ounces.