Comparing Nutrients in 1 pound Cassava VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Cassava	Prickly Pears	Recommended Dietary Allowance
Energy	25% 726kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	33.4% 43.4g	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	43% 16.3g	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	Prickly Pears	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	5.3% 0.064mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	21% 0.27mg	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	6.8% 27.2μg	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	70.6% 63.5mg	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	Prickly Pears	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	40.3% 0.36mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	NA	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	29.4% 998mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	7.3% 271g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Prickly Pears per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Prickly Pears:

• 1 pound of Cassava has 6.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9 and 1.5 times more Vitamin C than Prickly Pears.
• Both Cassava and Prickly Pears provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Cassava as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cassava vs Prickly Pears:

• 1 pound of Cassava has 1.3 times more Copper, 1.2 times more Potassium and 2.8 times more Zinc than Prickly Pears.
• While 1 lb of Raw Prickly Pears contains 3.5 times more Calcium, 4 times more Magnesium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Prickly Pears contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• 1 pound of Prickly Pears lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Prickly Pears lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 3.9 times more Energy, 4 times more Carbohydrate and 1.9 times more Protein than Prickly Pears.
• While 1 lb of Raw Prickly Pears contains 2 times more Fiber than Raw Cassava.
• 1 pound of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Prickly Pears provide inadequate amounts of Omega 3 and Omega 6 in one pound.