Comparing Nutrients in 1 pound Papayas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Papayas	Cassava	Recommended Dietary Allowance
Energy	6.73% 195kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	37.8% 49g	133% 173g	130g per day for Men 19-50 years
Sugars	49% 35.5g	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	23.3% 17g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Papayas	Cassava	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	42% 168μg	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	307% 276mg	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	9.07% 1.36mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Cassava	Recommended Dietary Allowance
Calcium	9.07% 91mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	14% 1.13mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	6.48% 45.4mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	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	2.4% 36.3mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.8% 399g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Cassava per 1 lb

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

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

• 1 pound of Papayas has 47 times more Vitamin A, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9, 3 times more Vitamin C, 1.6 times more Vitamin E and 1.4 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Papayas.
• 1 pound of Papayas have insufficient amounts of Vitamin B1
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Papayas vs Cassava:

• 1 pound of Papayas has 1.3 times more Calcium and 1.5 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 2.2 times more Copper, 9.6 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium and 4.3 times more Zinc than Raw Papayas.
• Both Papayas and Cassava contain similar levels of Iron and Magnesium per one pound.
• 1 pound of Papayas lack sufficient amounts of Manganese, Phosphorus and Zinc
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Papayas as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Papayas has 2.8 times more Omega 3 and 4.6 times more Sugars than Cassava.
• While 1 lb of Raw Cassava contains 3.7 times more Energy, 3.5 times more Carbohydrate and 2.9 times more Protein than Raw Papayas.
• Both Papayas and Cassava offer comparable quantities of Fiber per one pound.
• 1 pound of Papayas provide inadequate amounts of Energy and Protein
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.