Comparing Nutrients in 500 calories Apples, dehydrated (low moisture), sulfured, stewed VS Cassava

Weight per 500 calories

• Apples, dehydrated (low moisture), sulfured, stewed: 676g
• Cassava: 313g

Raw Cassava has 2.2 times more energy per unit of mass than Apples, dehydrated (low moisture), sulfured, stewed, which is above average in comparison to other foods. Apples, dehydrated (low moisture), sulfured, stewed having average energy density.

Discover which food has more nutrients per 500 calories - Apples, dehydrated (low moisture), sulfured, stewed or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Apples, dehydrated (low moisture), sulfured, stewed	1%	1%	98%
Cassava	3%	2%	95%

Macro Nutrients

	Apples, dehydrated (low moisture), sulfured, stewed	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.14g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 135g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	7.33% 5.3g	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	46.2% 17.6g	15% 5.63g	38g per day for Men 19-50 years
Protein	3.38% 1.9g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Apples, dehydrated (low moisture), sulfured, stewed	Cassava	Recommended Dietary Allowance
Vitamin A	0.75% 6.76μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.95mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	21% 0.28mg	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	0% 0μg	21% 84.4μg	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	4.5% 4.05mg	71.5% 64.4mg	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	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dehydrated (low moisture), sulfured, stewed	Cassava	Recommended Dietary Allowance
Calcium	2.7% 27mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	34.7% 0.31mg	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	36.3% 2.9mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	8.04% 33.8mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	7.93% 0.18mg	52% 1.2mg	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	11.6% 81mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	14.5% 536g	5.04% 187g	3700g per day for Men 19-50 years

Apples, Dehydrated (low Moisture), Sulfured, Stewed VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apples, dehydrated (low moisture), sulfured, stewed or Cassava?

Lets compare vitamin content per 500 calories of Apples, dehydrated (low moisture), sulfured, stewed vs Cassava:

• 500 calories of Apples, dehydrated (low moisture), sulfured, stewed have 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cassava.
• While 500 kcal of Raw Cassava contain 5 times more Vitamin B1, 2.8 times more Vitamin B3, more Vitamin B9 and 15.9 times more Vitamin C than Apples, dehydrated (low moisture), sulfured, stewed.
• 500 calories of Apples, dehydrated (low moisture), sulfured, stewed have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Apples, dehydrated (low moisture), sulfured, stewed as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Apples, dehydrated (low moisture), sulfured, stewed vs Cassava:

• 500 calories of Apples, dehydrated (low moisture), sulfured, stewed have 1.3 times more Copper, 3.4 times more Iron, 4 times more Sodium and 2.9 times more Water than Cassava.
• While 500 kcal of Raw Cassava contain 1.9 times more Magnesium and 6.6 times more Manganese than Apples, dehydrated (low moisture), sulfured, stewed.
• Both Apples, dehydrated (low moisture), sulfured, stewed and Cassava contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Apples, dehydrated (low moisture), sulfured, stewed lack sufficient amounts of Magnesium and Manganese
• Both Apples, dehydrated (low moisture), sulfured, stewed as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apples, dehydrated (low moisture), sulfured, stewed have 3.1 times more Fiber than Cassava.
• Both Apples, dehydrated (low moisture), sulfured, stewed and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Apples, dehydrated (low moisture), sulfured, stewed as well as Raw Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.