Comparing Nutrients in 1 pound Cassava VS Sweetened Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sweetened Frozen Strawberries	2%	1%	97%

Macro Nutrients

	Cassava	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Energy	25% 726kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	90% 118g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	150% 109g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11% 6.17g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	10.5% 0.14mg	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	17% 68μg	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	209% 188mg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	10% 0.091mg	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	33.5% 2.68mg	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	49.3% 1.13mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	7.3% 271g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sweetened Frozen Strawberries per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Sweetened Frozen Strawberries:

• 1 pound of Cassava has 5.4 times more Vitamin B1, 2.1 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Sweetened Frozen Strawberries.
• While 1 lb of Sliced Sweetened Frozen Strawberries contains 2 times more Vitamin C than Raw Cassava.
• Both Cassava and Sweetened Frozen Strawberries provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Sweetened Frozen Strawberries have insufficient amounts of Vitamin B1
• Both Raw Cassava as well as Sliced Sweetened Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Sweetened Frozen Strawberries:

• 1 pound of Cassava has 5 times more Copper, 3 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium and 5.7 times more Zinc than Sweetened Frozen Strawberries.
• While 1 lb of Sliced Sweetened Frozen Strawberries contains 2.2 times more Iron than Raw Cassava.
• 1 pound of Sweetened Frozen Strawberries lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Cassava as well as Sliced Sweetened Frozen Strawberries lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.7 times more Energy, 1.5 times more Carbohydrate and 2.6 times more Protein than Sweetened Frozen Strawberries.
• While 1 lb of Sliced Sweetened Frozen Strawberries contains 14.1 times more Sugars than Raw Cassava.
• Both Cassava and Sweetened Frozen Strawberries offer comparable quantities of Fiber per one pound.
• 1 pound of Sweetened Frozen Strawberries provide inadequate amounts of Protein
• Both Raw Cassava as well as Sliced Sweetened Frozen Strawberries provide inadequate amounts of Omega 3 and Omega 6 in one pound.