Comparing Nutrients in 1 pound Elderberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Elderberries	Cassava	Recommended Dietary Allowance
Energy	11.4% 331kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	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	64.2% 83.5g	133% 173g	130g per day for Men 19-50 years
Sugars	NA	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	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	83.6% 31.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.35% 3g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Cassava	Recommended Dietary Allowance
Vitamin A	15% 136μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	6.8% 27.2μg	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	181% 163mg	104% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Cassava	Recommended Dietary Allowance
Calcium	17.2% 172mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	50.4% 0.45mg	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	91% 7.26mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	75.7% 1.74mg	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	25.3% 177mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.8% 362g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Elderberries vs Cassava:

• 1 pound of Elderberries has 30 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Cassava.
• While 1 lb of Raw Cassava contains 1.7 times more Vitamin B3 and 4.5 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Cassava provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• 1 pound of Cassava have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Raw Cassava have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Cassava:

• 1 pound of Elderberries has 2.4 times more Calcium, 5.9 times more Iron, 1.4 times more Phosphorus and 1.3 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 1.6 times more Copper, 4.2 times more Magnesium and 3.1 times more Zinc than Raw Elderberries.
• Both Elderberries and Cassava contain similar levels of Potassium per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium and Zinc
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Elderberries as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 5 times more Omega 3 and 3.9 times more Fiber than Cassava.
• While 1 lb of Raw Cassava contains 2.2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Protein than Raw Elderberries.
• 1 pound of Elderberries provide inadequate amounts of Protein
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.