Comparing Nutrients in 1 pound Cassava VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Cassava	Mamey Sapote	Recommended Dietary Allowance
Energy	25% 726kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	112% 146g	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	48% 34.7g	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	% 36.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	11% 6.17g	11.7% 6.58g	56g per day for Men 19-50 years

Vitamins

	Cassava	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	251% 3.27mg	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	7.94% 31.8μg	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	116% 104mg	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	64% 9.57mg	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	Mamey Sapote	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	107% 0.97mg	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	44.2% 3.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	40.2% 0.93mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	7.3% 271g	7.95% 294g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Mamey Sapote per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Mamey Sapote:

• 1 pound of Cassava has 6.7 times more Vitamin B1 and 3.9 times more Vitamin B9 than Mamey Sapote.
• While 1 lb of Raw Mamey Sapote contains 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 8.2 times more Vitamin B6 and 11.1 times more Vitamin E than Raw Cassava.
• Both Cassava and Mamey Sapote provide similar amounts of Vitamin C per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E
• 1 pound of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Cassava as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cassava vs Mamey Sapote:

• 1 pound of Cassava has 1.9 times more Magnesium, 1.9 times more Manganese and 1.8 times more Zinc than Mamey Sapote.
• While 1 lb of Raw Mamey Sapote contains 2.1 times more Copper, 2.9 times more Iron and 1.7 times more Potassium than Raw Cassava.
• Both Cassava and Mamey Sapote contain similar levels of Phosphorus per one pound.
• 1 pound of Mamey Sapote lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Mamey Sapote lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.3 times more Energy than Mamey Sapote.
• While 1 lb of Raw Mamey Sapote contains 4.8 times more Omega 3, 11.8 times more Sugars and 3 times more Fiber than Raw Cassava.
• Both Cassava and Mamey Sapote offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Mamey Sapote provide inadequate amounts of Omega 6 in one pound.