Comparing Nutrients in 1 kilogram Plums, canned, heavy syrup, drained VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, heavy syrup, drained	2%	1%	97%
Cassava	3%	2%	95%

Macro Nutrients

	Plums, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Energy	30.7% 890kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	178% 231g	293% 381g	130g per day for Men 19-50 years
Sugars	298% 216g	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	39.5% 15g	47.4% 18g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	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	21.5% 0.28mg	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	4.44% 4mg	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	17.3% 2.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, heavy syrup, drained	Cassava	Recommended Dietary Allowance
Calcium	10% 100mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	105% 8.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	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	21.4% 150mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	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	12.7% 190mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.6% 761g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, heavy syrup, drained VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, heavy syrup, drained versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, heavy syrup, drained vs Cassava:

• 1 kilogram of Plums, canned, heavy syrup, drained has 20 times more Vitamin A and 3.4 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 5.1 times more Vitamin B1, 2.9 times more Vitamin B3, 3.1 times more Vitamin B6, 9 times more Vitamin B9 and 51.5 times more Vitamin C than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Cassava provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Plums, canned, heavy syrup, drained as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, heavy syrup, drained vs Cassava:

• 1 kilogram of Plums, canned, heavy syrup, drained has 3.1 times more Iron and 1.3 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.2 times more Copper, 4.2 times more Magnesium, 1.8 times more Phosphorus, 2.9 times more Potassium and 4.9 times more Zinc than Plums, canned, heavy syrup, drained.
• 1 kilogram of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium and Zinc
• Both Plums, canned, heavy syrup, drained 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 Plums, canned, heavy syrup, drained has 12.7 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 1.8 times more Energy, 1.6 times more Carbohydrate and 3.1 times more Protein than Plums, canned, heavy syrup, drained.
• Both Plums, canned, heavy syrup, drained and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Plums, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Plums, canned, heavy syrup, drained as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.