Comparing Nutrients in 500 calories Mammy-apple VS Cassava

Weight per 500 calories

• Mammy-apple: 980g
• Cassava: 313g

Raw Cassava has 3.1 times more energy per unit of mass than Raw Mammy-apple, which is above average in comparison to other foods. Mammy-apple having low energy density.

Discover which food has more nutrients per 500 calories - Mammy-apple or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Cassava	3%	2%	95%

Macro Nutrients

	Mammy-apple	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	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	94% 123g	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	77.4% 29.4g	15% 5.63g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Cassava	Recommended Dietary Allowance
Vitamin A	13% 118μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	34.3% 137μg	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	153% 137mg	71.5% 64.4mg	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	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

	Mammy-apple	Cassava	Recommended Dietary Allowance
Calcium	10.8% 108mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	85.8% 6.86mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	15.4% 108mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	23% 845g	5.04% 187g	3700g per day for Men 19-50 years

Mammy-apple VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mammy-apple or Cassava?

Lets compare vitamin content per 500 calories of Mammy-apple vs Cassava:

• 500 calories of Mammy-apple have 37.6 times more Vitamin A, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.1 times more Vitamin C than Cassava.
• While 500 kcal of Raw Cassava contain 1.4 times more Vitamin B1 than Raw Mammy-apple.
• 500 calories of Cassava have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Mammy-apple as well as Raw Cassava have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Mammy-apple vs Cassava:

• 500 calories of Mammy-apple have 2.2 times more Calcium, 2.7 times more Copper, 8.1 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus, 2.7 times more Selenium and 4.5 times more Water than Cassava.
• While 500 kcal of Raw Cassava contain 1.8 times more Potassium than Raw Mammy-apple.
• 500 calories of Cassava lack sufficient amounts of Calcium and Selenium
• Both Raw Mammy-apple as well as Raw Cassava lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mammy-apple have 5.2 times more Fiber than Cassava.
• Both Mammy-apple and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Mammy-apple as well as Raw Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.