Comparing Nutrients in 1 kilogram Cassava VS Feijoa

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Feijoa	4%	6%	90%

Macro Nutrients

	Cassava	Feijoa	Recommended Dietary Allowance
Energy	55% 1600kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	117% 152g	130g per day for Men 19-50 years
Sugars	23.4% 17g	113% 82g	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	40.7% 29.5g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 29.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	168% 64g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cassava	Feijoa	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	51.5% 0.67mg	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	57.5% 230μg	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	366% 329mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Feijoa	Recommended Dietary Allowance
Calcium	16% 160mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	40% 0.36mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	36.5% 0.84mg	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	38.6% 270mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	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	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	16% 597g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Feijoa per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Feijoa:

• 1 kilogram of Cassava has 14.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Feijoa.
• While 1 kg of Raw Feijoa contains 2.2 times more Vitamin B5, 1.6 times more Vitamin C and 1.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Feijoa provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• 1 kilogram of Feijoa have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Cassava as well as Raw Feijoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Feijoa:

• 1 kilogram of Cassava has 2.8 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 4.6 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 5.7 times more Zinc than Feijoa.
• While 1 kg of Raw Feijoa contains 1.4 times more Water than Raw Cassava.
• 1 kilogram of Feijoa lack sufficient amounts of Iron and Zinc
• Both Raw Cassava as well as Raw Feijoa lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 2.6 times more Energy, 2.5 times more Carbohydrate and 1.9 times more Protein than Feijoa.
• While 1 kg of Raw Feijoa contains 4.8 times more Sugars and 3.6 times more Fiber than Raw Cassava.
• 1 kilogram of Feijoa provide inadequate amounts of Protein
• Both Raw Cassava as well as Raw Feijoa provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.