Comparing Nutrients in 1 pound Cassava VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Red Currants	9%	3%	88%

Macro Nutrients

	Cassava	Red Currants	Recommended Dietary Allowance
Energy	25% 726kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	48% 62.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	46% 33.4g	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	22% 16g	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	% 14.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.77g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	11% 6.17g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Cassava	Red Currants	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	24.4% 0.32mg	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	9.07% 36.3μg	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	207% 186mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Red Currants	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	54% 0.49mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	36.7% 0.84mg	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	17.5% 122mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	36.7% 1247mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	7.3% 271g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Red Currants per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Red Currants:

• 1 pound of Cassava has 2.2 times more Vitamin B1, 8.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Red Currants.
• While 1 lb of Raw Red And White Currants contains 2 times more Vitamin C and 5.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Red Currants provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin K
• 1 pound of Red Currants have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Cassava as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cassava vs Red Currants:

• 1 pound of Cassava has 1.6 times more Magnesium, 2.1 times more Manganese and 1.5 times more Zinc than Red Currants.
• While 1 lb of Raw Red And White Currants contains 2.1 times more Calcium, 3.7 times more Iron, 1.6 times more Phosphorus and 1.4 times more Water than Raw Cassava.
• Both Cassava and Red Currants contain similar levels of Copper and Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Red And White Currants lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 2.9 times more Energy and 2.8 times more Carbohydrate than Red Currants.
• While 1 lb of Raw Red And White Currants contains 2.1 times more Omega 3, 4.3 times more Sugars and 2.4 times more Fiber than Raw Cassava.
• Both Cassava and Red Currants offer comparable quantities of Protein per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• 1 pound of Red Currants provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in one pound.