Comparing Nutrients in 1 pound Sweet Cherries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Sweet Cherries	Cassava	Recommended Dietary Allowance
Energy	9.85% 286kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	133% 173g	130g per day for Men 19-50 years
Sugars	80.2% 58g	10.6% 7.7g	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	33.6% 24.4g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cassava	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.37% 0.7mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	30.7% 0.4mg	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	4.54% 18μg	30.6% 122μg	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	35.3% 31.8mg	104% 93mg	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	2.1% 0.32mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cassava	Recommended Dietary Allowance
Calcium	5.9% 59mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	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	20.4% 1.63mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	75.7% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	9.78% 4.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10% 373g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Sweet Cherries vs Cassava:

• 1 pound of Sweet Cherries has 1.9 times more Vitamin B5 than Cassava.
• While 1 lb of Raw Cassava contains 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.5 times more Vitamin B3, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Sweet Cherries.
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Sweet Cherries as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Sweet Cherries vs Cassava:

• 1 pound of Sweet Cherries has 1.3 times more Iron and 1.4 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 1.7 times more Copper, 1.9 times more Magnesium, 5.5 times more Manganese, 1.3 times more Phosphorus and 4.9 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Cassava contain similar levels of Potassium per one pound.
• 1 pound of Sweet Cherries lack sufficient amounts of Zinc
• Both Raw Sweet Cherries as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Cherries has 7.5 times more Sugars than Cassava.
• While 1 lb of Raw Cassava contains 2.5 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Protein than Raw Sweet Cherries.
• Both Sweet Cherries and Cassava offer comparable quantities of Fiber per one pound.
• 1 pound of Sweet Cherries provide inadequate amounts of Protein
• Both Raw Sweet Cherries as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one pound.