Comparing Nutrients in 1 kilogram Raw Dried Figs VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Cassava	3%	2%	95%

Macro Nutrients

	Raw Dried Figs	Cassava	Recommended Dietary Allowance
Energy	86% 2490kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	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	20.3% 3.45g	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	491% 639g	293% 381g	130g per day for Men 19-50 years
Sugars	661% 479g	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	316% 229g	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	% 248g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	258% 98g	47.4% 18g	38g per day for Men 19-50 years
Protein	59% 33g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	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	22.5% 90μg	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	13.3% 12mg	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	23.3% 3.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Cassava	Recommended Dietary Allowance
Calcium	162% 1620mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	254% 20.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	96% 670mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.12% 301g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Dried Figs vs Cassava:

• 1 kilogram of Raw Dried Figs has 1.7 times more Vitamin B2, 4.1 times more Vitamin B5, 1.2 times more Vitamin B6, 1.8 times more Vitamin E and 8.2 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Vitamin B3, 3 times more Vitamin B9 and 17.2 times more Vitamin C than Raw Dried Figs.
• Both Raw Dried Figs and Cassava provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Dried Figs as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Dried Figs vs Cassava:

• 1 kilogram of Raw Dried Figs has 10.1 times more Calcium, 2.9 times more Copper, 7.5 times more Iron, 3.2 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium and 1.6 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Dried Figs as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Dried Figs has 1.6 times more Energy, 10.8 times more Omega 6, 1.7 times more Carbohydrate, 28.2 times more Sugars, 5.4 times more Fiber and 2.4 times more Protein than Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 6
• Both Raw Dried Figs as well as Raw Cassava provide inadequate amounts of Omega 3 in one kilogram.