Comparing Nutrients in 1 pound Cassava VS Plums

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Plums	5%	5%	90%

Macro Nutrients

	Cassava	Plums	Recommended Dietary Allowance
Energy	25% 726kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.3% 1.27g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	40% 52g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	62% 45g	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	19.2% 14g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11% 6.17g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cassava	Plums	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	10% 0.13mg	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	48% 43mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Plums	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	10.3% 0.24mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	21% 712mg	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% 0mg	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	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Plums per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Plums:

• 1 pound of Cassava has 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 5.4 times more Vitamin B9 and 2.2 times more Vitamin C than Plums.
• While 1 lb of Raw Plums contains 1.3 times more Vitamin B5 and 3.4 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin K
• 1 pound of Plums have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Raw Plums have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cassava vs Plums:

• 1 pound of Cassava has 1.8 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 7.4 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 3.4 times more Zinc than Plums.
• While 1 lb of Raw Plums contains 1.5 times more Water than Raw Cassava.
• 1 pound of Plums lack sufficient amounts of Magnesium and Zinc
• Both Raw Cassava as well as Raw Plums lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 3.5 times more Energy, 3.3 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Plums.
• While 1 lb of Raw Plums contains 5.8 times more Sugars than Raw Cassava.
• 1 pound of Plums provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Plums provide inadequate amounts of Omega 3 and Omega 6 in one pound.