Comparing Nutrients in 1 pound Cassava VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Cassava	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	25% 726kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.071% 0.023g	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	1.2% 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	81.5% 106g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	126% 91g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	11% 6.17g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Cassava	Raspberries, canned, red, heavy syrup pack, solids and liquids	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	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	14.7% 0.19mg	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	12.5% 50μg	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	44% 39.5mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	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	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	46% 1.06mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	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	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.23% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 pound of Cassava has 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.4 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 2.3 times more Vitamin B5, 3.1 times more Vitamin E and 2.7 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Cassava as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 pound of Cassava has 1.8 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 2.9 times more Potassium and 2.1 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.6 times more Iron and 1.3 times more Water than Raw Cassava.
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Raw Cassava as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.8 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 lb of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 11.8 times more Sugars and 1.8 times more Fiber than Raw Cassava.
• 1 pound of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Cassava as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.