Comparing Nutrients in 5 ounces Apple Juice with Vitamin C VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Cassava	3%	2%	95%

Macro Nutrients

	Apple Juice with Vitamin C	Cassava	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	41.5% 54g	130g per day for Men 19-50 years
Sugars	19% 13.6g	3.32% 2.4g	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	11.2% 8.12g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.65% 0.1mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	9.6% 0.12mg	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	9.57% 38.3μg	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	60.6% 54.6mg	32.4% 29mg	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	0.094% 0.014mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Cassava	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.4% 55.4μg	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	2.13% 0.17mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	4.56% 0.1mg	23.7% 0.54mg	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	1.4% 9.92mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Apple Juice with Vitamin C VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Apple Juice with Vitamin C versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apple Juice with Vitamin C vs Cassava:

• 5 ounces of Apple Juice with Vitamin C have 1.9 times more Vitamin C than Cassava.
• While 5 oz of Raw Cassava contain 4.1 times more Vitamin B1, 2.8 times more Vitamin B2, 11.7 times more Vitamin B3, 2.2 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin B9 than Bottled Apple Juice with Vitamin C.
• 5 ounces of Apple Juice with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Bottled Apple Juice with Vitamin C as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Apple Juice with Vitamin C vs Cassava:

• 5 ounces of Apple Juice with Vitamin C have 1.5 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 8.3 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 2.7 times more Potassium and 17 times more Zinc than Bottled Apple Juice with Vitamin C.
• 5 ounces of Apple Juice with Vitamin C lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Apple Juice with Vitamin C as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apple Juice with Vitamin C have 5.7 times more Sugars than Cassava.
• While 5 oz of Raw Cassava contain 3.5 times more Energy, 3.4 times more Carbohydrate, 9 times more Fiber and 13.6 times more Protein than Bottled Apple Juice with Vitamin C.
• 5 ounces of Apple Juice with Vitamin C provide inadequate amounts of Energy, Fiber and Protein
• Both Bottled Apple Juice with Vitamin C as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.