Comparing Nutrients in 1 pound Cassava VS Pectin, unsweetened, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pectin, unsweetened, dry mix	0%	1%	99%

Macro Nutrients

	Cassava	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Energy	25% 726kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	315% 410g	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	103% 39g	38g per day for Men 19-50 years
Protein	11% 6.17g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pectin, unsweetened, dry mix	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	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	0.14% 0.023mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	3.5% 0.045mg	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	1.13% 4.54μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Pectin, unsweetened, dry mix	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	212% 1.9mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	14% 0.32mg	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	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	0.93% 31.8mg	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	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pectin, unsweetened, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Pectin, unsweetened, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Pectin, unsweetened, dry mix:

• 1 pound of Cassava has 10.9 times more Vitamin B1, 170.8 times more Vitamin B3, 8.8 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• Both Cassava and Pectin, unsweetened, dry mix provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Pectin, unsweetened, dry mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Pectin, unsweetened, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cassava vs Pectin, unsweetened, dry mix:

• 1 pound of Cassava has 21 times more Magnesium, 5.5 times more Manganese, 13.5 times more Phosphorus and 38.7 times more Potassium than Pectin, unsweetened, dry mix.
• While 1 lb of Pectin, unsweetened, dry mix contains 4.2 times more Copper, 10 times more Iron, 14.3 times more Sodium and 1.4 times more Zinc than Raw Cassava.
• 1 pound of Pectin, unsweetened, dry mix lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Cassava as well as Pectin, unsweetened, dry mix lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 4.5 times more Protein than Pectin, unsweetened, dry mix.
• While 1 lb of Pectin, unsweetened, dry mix contains 2 times more Energy, 2.4 times more Carbohydrate and 4.8 times more Fiber than Raw Cassava.
• 1 pound of Pectin, unsweetened, dry mix provide inadequate amounts of Protein
• Both Raw Cassava as well as Pectin, unsweetened, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.