Comparing Nutrients in 1 kilogram Cassava VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Cassava	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	55% 1600kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	178% 231g	130g per day for Men 19-50 years
Sugars	23.4% 17g	272% 197g	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	47.4% 18g	89.5% 34g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	27.7% 0.36mg	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	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	229% 206mg	31% 28mg	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	12.7% 1.9mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	16% 160mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	148% 1.33mg	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	33.8% 2.7mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	303% 6.97mg	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	38.6% 270mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	16% 597g	20.3% 751g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Blackberries, canned, heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Cassava has 3.2 times more Vitamin B1, 1.2 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6 and 7.4 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.4 times more Vitamin B5, 4.1 times more Vitamin E and 7 times more Vitamin K than Raw Cassava.
• Both Cassava and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Cassava has 1.2 times more Magnesium, 1.9 times more Phosphorus, 2.7 times more Potassium and 1.9 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.3 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.8 times more Manganese and 1.3 times more Water than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Cassava as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 1.7 times more Energy and 1.6 times more Carbohydrate than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 11.6 times more Sugars and 1.9 times more Fiber than Raw Cassava.
• Both Cassava and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Protein per one kilogram.
• Both Raw Cassava as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.