Comparing Nutrients in 1 pound Cassava VS Raw Sulfured Dried Apples

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Raw Sulfured Dried Apples	1%	1%	98%

Macro Nutrients

	Cassava	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	25% 726kcal	38% 1102kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	230% 299g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	358% 259g	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	21.5% 8.16g	104% 39.5g	38g per day for Men 19-50 years
Protein	11% 6.17g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	43.6% 0.57mg	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	30.6% 122μg	0% 0μg	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	104% 93mg	19.7% 17.7mg	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	5.75% 0.86mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	96% 0.87mg	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	15.3% 1.22mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	17.7% 0.41mg	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	17.5% 122mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	7.3% 271g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Raw Sulfured Dried Apples per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Raw Sulfured Dried Apples:

• 1 pound of Cassava has more Vitamin B1, more Vitamin B9 and 5.3 times more Vitamin C than Raw Sulfured Dried Apples.
• While 1 lb of Raw Sulfured Dried Apples contains 3.3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin E and 1.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Raw Sulfured Dried Apples provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Raw Sulfured Dried Apples have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Cassava as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Raw Sulfured Dried Apples:

• 1 pound of Cassava has 1.3 times more Magnesium, 4.3 times more Manganese and 1.7 times more Zinc than Raw Sulfured Dried Apples.
• While 1 lb of Raw Sulfured Dried Apples contains 1.9 times more Copper, 5.2 times more Iron, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Selenium and 6.2 times more Sodium than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Selenium
• 1 pound of Raw Sulfured Dried Apples lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Sulfured Dried Apples lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.5 times more Protein than Raw Sulfured Dried Apples.
• While 1 lb of Raw Sulfured Dried Apples contains 1.5 times more Energy, 1.7 times more Carbohydrate, 33.6 times more Sugars and 4.8 times more Fiber than Raw Cassava.
• 1 pound of Raw Sulfured Dried Apples provide inadequate amounts of Protein
• Both Raw Cassava as well as Raw Sulfured Dried Apples provide inadequate amounts of Omega 3 and Omega 6 in one pound.