Comparing Nutrients in 1 kilogram Java-plum VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Cassava	3%	2%	95%

Macro Nutrients

	Java-plum	Cassava	Recommended Dietary Allowance
Energy	20.7% 600kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	120% 156g	293% 381g	130g per day for Men 19-50 years
Sugars	NA	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	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	13% 7.2g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Java-plum	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	5% 0.06mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	NA	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	159% 143mg	229% 206mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Java-plum	Cassava	Recommended Dietary Allowance
Calcium	19% 190mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	NA	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	23.8% 1.9mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.2% 790mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	NA	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.5% 831g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Java-plum vs Cassava:

• 1 kg of Raw Cassava contains 14.5 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Java-plum.
• 1 kilogram of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Java-plum vs Cassava:

• 1 kilogram of Java-plum has 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus and 3.4 times more Potassium than Raw Java-plum.
• Both Raw Java-plum as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Cassava contains 2.7 times more Energy, 2.4 times more Carbohydrate and 1.9 times more Protein than Raw Java-plum.
• 1 kilogram of Java-plum provide inadequate amounts of Protein