Comparing Nutrients in 1 kilogram Lemon VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Cassava	3%	2%	95%

Macro Nutrients

	Lemon	Cassava	Recommended Dietary Allowance
Energy	10% 290kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	71.7% 93g	293% 381g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	73.7% 28g	47.4% 18g	38g per day for Men 19-50 years
Protein	19.6% 11g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Lemon	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	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	6.25% 1mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	27.5% 110μg	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	589% 530mg	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	10% 1.5mg	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

	Lemon	Cassava	Recommended Dietary Allowance
Calcium	26% 260mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	75% 6mg	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	13% 0.3mg	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	23% 160mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 890g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon VS Cassava per 1 kg

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

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

• 1 kilogram of Lemon has 1.8 times more Vitamin B5 and 2.6 times more Vitamin C than Cassava.
• While 1 kg of Raw Cassava contains 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 8.5 times more Vitamin B3 and 2.5 times more Vitamin B9 than Raw Lemons Without Peel.
• Both Lemon and Cassava provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Lemon have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Lemons Without Peel as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Lemon vs Cassava:

• 1 kilogram of Lemon has 1.6 times more Calcium, 2.2 times more Iron and 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.7 times more Copper, 2.6 times more Magnesium, 12.8 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 5.7 times more Zinc than Raw Lemons Without Peel.
• 1 kilogram of Lemon lack sufficient amounts of Magnesium, Manganese and Zinc
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Lemons Without Peel as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lemon has 1.5 times more Sugars and 1.6 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 5.5 times more Energy and 4.1 times more Carbohydrate than Raw Lemons Without Peel.
• 1 kilogram of Lemon provide inadequate amounts of Energy and Protein
• Both Raw Lemons Without Peel as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.