Comparing Nutrients in 500 calories Cassava VS Balsam-pear , Pods

Weight per 500 calories

• Cassava: 313g
• Balsam-pear , Pods: 2941g

Cassava has 9.4 times more energy per 100g than Balsam-pear , Pods. It has above average energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	NA	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	83.7% 109g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	NA	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	15% 5.63g	217% 82.4g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	97% 1.26mg	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	21% 84.4μg	529% 2118μg	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	71.5% 64.4mg	2745% 2471mg	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	3.96% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	5% 50mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	111% 1mg	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	10.5% 0.84mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	114% 2.6mg	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	12% 84.4mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	5.04% 187g	74.7% 2766g	3700g per day for Men 19-50 years

Cassava VS Balsam-pear , Pods Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Balsam-pear , Pods?

Lets compare vitamin content per 500 calories of Cassava vs Balsam-pear , Pods:

• 500 kcal of Raw Balsam-pear , Pods contain 225.9 times more Vitamin A, 4.3 times more Vitamin B1, 7.8 times more Vitamin B2, 4.4 times more Vitamin B3, 18.6 times more Vitamin B5, 4.6 times more Vitamin B6, 25.1 times more Vitamin B9 and 38.4 times more Vitamin C than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Cassava as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cassava vs Balsam-pear , Pods:

• 500 kcal of Raw Balsam-pear , Pods contain 11.2 times more Calcium, 3.2 times more Copper, 15 times more Iron, 7.6 times more Magnesium, 2.2 times more Manganese, 10.8 times more Phosphorus, 10.3 times more Potassium, 2.7 times more Selenium, 22.1 times more Zinc and 14.8 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Balsam-pear , Pods contain 14.6 times more Fiber and 6.9 times more Protein than Raw Cassava.
• Both Cassava and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein