Comparing Nutrients in 1 kilogram Grapefruit VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Grapefruit	Cassava	Recommended Dietary Allowance
Energy	11% 320kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	62% 80.8g	293% 381g	130g per day for Men 19-50 years
Sugars	96% 69.8g	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	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	29% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Cassava	Recommended Dietary Allowance
Vitamin A	51% 460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.6% 2.83mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	25% 100μg	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	382% 344mg	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	8.67% 1.3mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Cassava	Recommended Dietary Allowance
Calcium	12% 120mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	11.3% 0.9mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	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	11.4% 80mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.6% 909g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Cassava per 1 kg

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

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

• 1 kilogram of Grapefruit has 46 times more Vitamin A, 2.6 times more Vitamin B5 and 1.7 times more Vitamin C than Cassava.
• While 1 kg of Raw Cassava contains 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Grapefruit.
• 1 kilogram of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Cassava have insufficient amounts of Vitamin A
• Both Raw Grapefruit as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Grapefruit vs Cassava:

• 1 kilogram of Grapefruit has 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 32 times more Manganese, 3.4 times more Phosphorus, 1.9 times more Potassium and 4.9 times more Zinc than Raw Grapefruit.
• 1 kilogram of Grapefruit lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Grapefruit as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grapefruit has 4.1 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 5 times more Energy, 4.7 times more Carbohydrate, 1.6 times more Fiber and 2.2 times more Protein than Raw Grapefruit.
• 1 kilogram of Grapefruit provide inadequate amounts of Energy and Protein
• Both Raw Grapefruit as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.