Comparing Nutrients in 1 kilogram Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%
Cassava	3%	2%	95%

Macro Nutrients

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Cassava	Recommended Dietary Allowance
Energy	26.2% 760kcal	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	1.03% 0.33g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	151% 197g	293% 381g	130g per day for Men 19-50 years
Sugars	263% 191g	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	15.8% 6g	47.4% 18g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Cassava	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	7.5% 30μg	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	11% 10mg	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	81.7% 98μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Cassava	Recommended Dietary Allowance
Calcium	10% 100mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	118% 9.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	24.3% 170mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.5% 795g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Cassava:

• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids has 5.2 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 6.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 9 times more Vitamin B9 and 20.6 times more Vitamin C than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids vs Cassava:

• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids has 3.5 times more Iron and 1.3 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.9 times more Copper, 3.5 times more Magnesium, 10.1 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 6.8 times more Zinc than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids 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 Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids has 11.2 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Energy, 1.9 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide inadequate amounts of Fiber and Protein
• Both Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.