Comparing Nutrients in 1 kilogram Strawberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Strawberries	Cassava	Recommended Dietary Allowance
Energy	11% 320kcal	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	0.47% 0.15g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	59% 76.8g	293% 381g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	33.7% 24.4g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	12% 6.7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Strawberries	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	20% 0.24mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.33% 1.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	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	653% 588mg	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	19.3% 2.9mg	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

	Strawberries	Cassava	Recommended Dietary Allowance
Calcium	16% 160mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44μg	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	51.3% 4.1mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	34.3% 240mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	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	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Cassava per 1 kg

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

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

• 1 kilogram of Strawberries has 2.9 times more Vitamin C than Cassava.
• While 1 kg of Raw Cassava contains 3.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Strawberries.
• Both Strawberries and Cassava provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Strawberries 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 Strawberries vs Cassava:

• 1 kilogram of Strawberries has 1.5 times more Iron and 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Copper, 1.6 times more Magnesium, 1.8 times more Potassium and 2.4 times more Zinc than Raw Strawberries.
• Both Strawberries and Cassava contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Strawberries lack sufficient amounts of Zinc
• Both Raw Strawberries 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 Strawberries has 3.8 times more Omega 3 and 2.9 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 5 times more Energy, 5 times more Carbohydrate and 2 times more Protein than Raw Strawberries.
• Both Strawberries and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Strawberries provide inadequate amounts of Energy and Protein
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Strawberries as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.