Comparing Nutrients in 1 kilogram Jew's Ear VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Cassava	3%	2%	95%

Macro Nutrients

	Jew's Ear	Cassava	Recommended Dietary Allowance
Energy	8.62% 250kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	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	52% 67.5g	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	8.57% 4.8g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	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	67.5% 0.81mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	398% 20mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	47.5% 190μg	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	6.67% 6mg	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	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

	Jew's Ear	Cassava	Recommended Dietary Allowance
Calcium	16% 160mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	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	70% 5.6mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	44% 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	20% 140mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25% 926g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Jew's Ear VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Jew's Ear vs Cassava:

• 1 kilogram of Jew's Ear has 4.3 times more Vitamin B2 and 18.6 times more Vitamin B5 than Cassava.
• While 1 kg of Raw Cassava contains 12.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 34.3 times more Vitamin C than Raw Jew's Ear.
• Both Jew's Ear and Cassava provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Jew's Ear have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Jew's Ear 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 Jew's Ear vs Cassava:

• 1 kilogram of Jew's Ear has 4.5 times more Copper, 2.1 times more Iron, 15.9 times more Selenium, 1.9 times more Zinc and 1.6 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 3.8 times more Manganese, 1.9 times more Phosphorus and 6.3 times more Potassium than Raw Jew's Ear.
• Both Jew's Ear and Cassava contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Jew's Ear lack sufficient amounts of Potassium
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Raw Jew's Ear 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 6.4 times more Energy, 5.6 times more Carbohydrate and 2.8 times more Protein than Raw Jew's Ear.
• 1 kilogram of Jew's Ear provide inadequate amounts of Energy and Protein