Comparing Nutrients in 1 pound Cassava VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cassava	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	25% 726kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	12.6% 16.4g	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	NA	38g per day for Men 19-50 years
Protein	11% 6.17g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	45.4% 0.41mg	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	14.7% 1.18mg	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	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Canned Tomatoes with Green Chilies:

• 1 pound of Cassava has 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B9 and 3.3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Canned Tomatoes with Green Chilies:

• 1 pound of Cassava has 1.9 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 2.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 28.6 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Canned Tomatoes with Green Chilies contain similar levels of Copper and Iron per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Cassava as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 10.7 times more Energy, 10.5 times more Carbohydrate and 2 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one pound.