Comparing Nutrients in 1 pound Golden Delicious Apples VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Cassava	3%	2%	95%

Macro Nutrients

	Golden Delicious Apples	Cassava	Recommended Dietary Allowance
Energy	8.9% 259kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	133% 173g	130g per day for Men 19-50 years
Sugars	63% 45.5g	10.6% 7.7g	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	38% 27.7g	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	% 8.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Cassava	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	30.7% 0.4mg	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	3.4% 13.6μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	104% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Cassava	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	50.4% 0.45mg	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	7.37% 0.59mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	75.7% 1.74mg	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	6.48% 45.4mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.5% 389g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Golden Delicious Apples versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Golden Delicious Apples vs Cassava:

• 1 lb of Raw Cassava contains 4.8 times more Vitamin B1, 1.8 times more Vitamin B2, 9.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• 1 pound of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Golden Delicious Apples with skin as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Golden Delicious Apples vs Cassava:

• 1 pound of Golden Delicious Apples has 1.4 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 3.3 times more Copper, 2.1 times more Iron, 4.2 times more Magnesium, 11 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 8.5 times more Zinc than Raw Golden Delicious Apples with skin.
• 1 pound of Golden Delicious Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Golden Delicious Apples with skin as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Golden Delicious Apples has 5.9 times more Sugars and 1.3 times more Fiber than Cassava.
• While 1 lb of Raw Cassava contains 2.8 times more Energy, 2.8 times more Carbohydrate and 4.9 times more Protein than Raw Golden Delicious Apples with skin.
• 1 pound of Golden Delicious Apples provide inadequate amounts of Energy and Protein