Comparing Nutrients in 1 kilogram Cassava VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Cassava	Dried Zante Currants	Recommended Dietary Allowance
Energy	55% 1600kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	592% 770g	130g per day for Men 19-50 years
Sugars	23.4% 17g	859% 623g	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	448% 325g	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	% 298g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	116% 44g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	228% 2.96mg	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	25% 100μg	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	52.2% 47mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dried Zante Currants	Recommended Dietary Allowance
Calcium	16% 160mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	331% 2.98mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	150% 3.45mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	229% 7770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	16% 597g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dried Zante Currants per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Dried Zante Currants:

• 1 kilogram of Cassava has 2.7 times more Vitamin B9 and 4.4 times more Vitamin C than Dried Zante Currants.
• While 1 kg of Dried Zante Currants contains 1.8 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.7 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Dried Zante Currants:

• 1 kg of Dried Zante Currants contains 5.5 times more Calcium, 3 times more Copper, 7 times more Iron, 1.7 times more Magnesium, 3.7 times more Phosphorus, 2.9 times more Potassium and 3.1 times more Sodium than Raw Cassava.
• Both Cassava and Dried Zante Currants contain similar levels of Manganese and Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Dried Zante Currants lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Zante Currants contains 1.8 times more Energy, 2 times more Carbohydrate, 36.6 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.