Comparing Nutrients in 1 pound Raspberries Puree VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Cassava	3%	2%	95%

Macro Nutrients

	Raspberries Puree	Cassava	Recommended Dietary Allowance
Energy	8.6% 249kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	133% 173g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	20.6% 15g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.9% 5g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Cassava	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 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	34% 136μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	73.6% 66.2mg	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	23.3% 3.5mg	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

	Raspberries Puree	Cassava	Recommended Dietary Allowance
Calcium	10.4% 104mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	39% 3.13mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	19.4% 136mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.5% 390g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Raspberries Puree vs Cassava:

• 1 pound of Raspberries Puree has 1.9 times more Vitamin B2, 2.9 times more Vitamin B5 and 4.1 times more Vitamin E than Cassava.
• While 1 lb of Raw Cassava contains 1.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.4 times more Vitamin C than Raspberries Puree with Seeds.
• Both Raspberries Puree and Cassava provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E
• Both Raspberries Puree with Seeds as well as Raw Cassava have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Raspberries Puree vs Cassava:

• 1 pound of Raspberries Puree has 1.4 times more Calcium, 2.6 times more Iron, 1.8 times more Manganese and 1.4 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 1.4 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Cassava contain similar levels of Copper, Magnesium, Phosphorus and Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries Puree has 3.9 times more Sugars and 2.4 times more Fiber than Cassava.
• While 1 lb of Raw Cassava contains 2.9 times more Energy and 3.3 times more Carbohydrate than Raspberries Puree with Seeds.
• 1 pound of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raspberries Puree with Seeds as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one pound.