Comparing Nutrients in 1 pound Cassava VS Cherries, sweet, canned, pitted, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cherries, sweet, canned, pitted, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Cassava	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Energy	25% 726kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	73.5% 96g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	101% 73.4g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	11% 6.17g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	7.68% 0.1mg	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	5.67% 22.7μg	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	18% 16.3mg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cherries, sweet, canned, pitted, heavy syrup, drained	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	88.7% 0.8mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	9.47% 0.22mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cherries, sweet, canned, pitted, heavy syrup, drained per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 pound of Cassava has 4 times more Vitamin B1, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 4 times more Vitamin B6, 5.4 times more Vitamin B9 and 5.7 times more Vitamin C than Cherries, sweet, canned, pitted, heavy syrup, drained.
• Both Cassava and Cherries, sweet, canned, pitted, heavy syrup, drained provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Cassava as well as Cherries, sweet, canned, pitted, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Cherries, sweet, canned, pitted, heavy syrup, drained:

• 1 pound of Cassava has 2.3 times more Magnesium, 8 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 1.8 times more Copper, 1.3 times more Iron and 1.3 times more Water than Raw Cassava.
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Zinc
• Both Raw Cassava as well as Cherries, sweet, canned, pitted, heavy syrup, drained lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.9 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Cherries, sweet, canned, pitted, heavy syrup, drained.
• While 1 lb of Cherries, sweet, canned, pitted, heavy syrup, drained contains 9.5 times more Sugars and 1.3 times more Fiber than Raw Cassava.
• 1 pound of Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Protein
• Both Raw Cassava as well as Cherries, sweet, canned, pitted, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6 in one pound.