Comparing Nutrients in 1 kilogram Apricots, canned, water pack, with skin, solids and liquids VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, water pack, with skin, solids and liquids	10%	5%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Apricots, canned, water pack, with skin, solids and liquids	Cassava	Recommended Dietary Allowance
Energy	9.3% 270kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	293% 381g	130g per day for Men 19-50 years
Sugars	66% 48g	23.4% 17g	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	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, water pack, with skin, solids and liquids	Cassava	Recommended Dietary Allowance
Vitamin A	109% 980μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	67.7% 0.88mg	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	5% 20μg	67.5% 270μg	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	37.8% 34mg	229% 206mg	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	40% 6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, water pack, with skin, solids and liquids	Cassava	Recommended Dietary Allowance
Calcium	8% 80mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	111% 1mg	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	40% 3.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	167% 3.84mg	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	18.6% 130mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25% 924g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, water pack, with skin, solids and liquids VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots, canned, water pack, with skin, solids and liquids versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apricots, canned, water pack, with skin, solids and liquids vs Cassava:

• 1 kilogram of Apricots, canned, water pack, with skin, solids and liquids has 98 times more Vitamin A and 3.2 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 13.5 times more Vitamin B9 and 6.1 times more Vitamin C than Apricots, canned, water pack, with skin, solids and liquids.
• 1 kilogram of Apricots, canned, water pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Apricots, canned, water pack, with skin, solids and liquids vs Cassava:

• 1 kilogram of Apricots, canned, water pack, with skin, solids and liquids has 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 3 times more Magnesium, 7.2 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Cassava contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Apricots, canned, water pack, with skin, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apricots, canned, water pack, with skin, solids and liquids has 2.8 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 5.9 times more Energy, 6 times more Carbohydrate and 1.9 times more Protein than Apricots, canned, water pack, with skin, solids and liquids.
• Both Apricots, canned, water pack, with skin, solids and liquids and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Apricots, canned, water pack, with skin, solids and liquids provide inadequate amounts of Energy and Protein
• Both Apricots, canned, water pack, with skin, solids and liquids as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.