Comparing Nutrients in 1 pound Cassava VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	25% 726kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	13% 16.8g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.17g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	15% 0.2mg	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	81.6% 327μg	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	423% 381mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	17% 0.15mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	17.6% 0.4mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Balsam-pear , Pods per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Balsam-pear , Pods:

• 1 pound of Cassava has 2.2 times more Vitamin B1, 2.1 times more Vitamin B3 and 2 times more Vitamin B6 than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 24 times more Vitamin A, 2 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Cassava.
• Both Cassava and Balsam-pear , Pods provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Balsam-pear , Pods:

• 1 pound of Cassava has 2.9 times more Copper, 1.2 times more Magnesium and 4.3 times more Manganese than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 1.6 times more Iron, 2.4 times more Zinc and 1.6 times more Water than Raw Cassava.
• Both Cassava and Balsam-pear , Pods contain similar levels of Phosphorus and Potassium per one pound.
• Both Raw Cassava as well as Raw Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 9.4 times more Energy, 10.3 times more Carbohydrate and 1.4 times more Protein than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 1.6 times more Fiber than Raw Cassava.
• 1 pound of Balsam-pear , Pods provide inadequate amounts of Energy and Protein