Comparing Nutrients in 1 kilogram Nectarines VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Nectarines	Cassava	Recommended Dietary Allowance
Energy	15% 440kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	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	81% 106g	293% 381g	130g per day for Men 19-50 years
Sugars	109% 79g	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	19% 13.7g	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	% 15.7g	NA	g per day for Men 19-50 years
Sucrose	% 48.7g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	19% 10.6g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Cassava	Recommended Dietary Allowance
Vitamin A	19% 170μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	12.5% 50μg	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	60% 54mg	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	51.3% 7.7mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Cassava	Recommended Dietary Allowance
Calcium	6% 60mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	35% 2.8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	37% 260mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	15.5% 1.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.7% 876g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Cassava per 1 kg

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

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

• 1 kilogram of Nectarines has 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.1 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Nectarines.
• 1 kilogram of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Cassava have insufficient amounts of Vitamin E
• Both Raw Nectarines as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Nectarines vs Cassava:

• 1 kilogram of Nectarines has 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.3 times more Magnesium, 7.1 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Raw Nectarines.
• Both Nectarines and Cassava contain similar levels of Copper, Iron and Phosphorus per one kilogram.
• 1 kilogram of Nectarines lack sufficient amounts of Zinc
• Both Raw Nectarines 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 Nectarines has 4.6 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 3.6 times more Energy, 3.6 times more Carbohydrate and 1.3 times more Protein than Raw Nectarines.
• Both Nectarines and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Nectarines provide inadequate amounts of Energy and Protein
• Both Raw Nectarines as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.