Comparing Nutrients in 1 kilogram Cassava VS Sun-dried Tomatoes

Macros Ratio

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

Macro Nutrients

	Cassava	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	55% 1600kcal	89% 2580kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	429% 558g	130g per day for Men 19-50 years
Sugars	23.4% 17g	518% 376g	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	324% 123g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	440% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	566% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	418% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	255% 3.32mg	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	170% 680μg	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	436% 392mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	16% 160mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	1581% 14.2mg	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	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	462% 1940mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	803% 18.5mg	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	509% 3560mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	1008% 34270mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	181% 20mg	11mg per day for Men 19-50 years
Water	16% 597g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sun-dried Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Sun-dried Tomatoes:

• 1 kg of Sun-dried Tomatoes contains 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 Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Sun-dried Tomatoes:

• 1 kg of Sun-dried Tomatoes contains 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 Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sun-dried Tomatoes contains 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 Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in one kilogram.