Comparing Nutrients in 5 ounces Cassava VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Cassava	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	7.82% 227kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.07% 1.5g	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	6.7% 2.55g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	0.98% 0.013mg	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	9.57% 38.3μg	0.35% 1.4μg	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	32.4% 29mg	1.57% 1.4mg	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	1.8% 0.27mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	55.5% 66.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	13.4% 0.12mg	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	4.8% 0.38mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	0.68% 0.016mg	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	5.47% 38.3mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	0.96% 32.6mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	114% 1712mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sour Cucumber Pickles per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Sour Cucumber Pickles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Sour Cucumber Pickles:

• 5 ounces of Cassava have more Vitamin B1, 4.8 times more Vitamin B2, more Vitamin B3, 2.8 times more Vitamin B5, 9.8 times more Vitamin B6, 27 times more Vitamin B9 and 20.6 times more Vitamin C than Sour Cucumber Pickles.
• While 5 oz of Sour Cucumber Pickles contain 24.7 times more Vitamin K than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin K
• 5 ounces of Sour Cucumber Pickles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Sour Cucumber Pickles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cassava vs Sour Cucumber Pickles:

• 5 ounces of Cassava have 5.3 times more Magnesium, 34.9 times more Manganese, 1.9 times more Phosphorus, 11.8 times more Potassium and 17 times more Zinc than Sour Cucumber Pickles.
• While 5 oz of Sour Cucumber Pickles contain 1.5 times more Iron, 86.3 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Sour Cucumber Pickles contain similar levels of Copper per five ounces.
• 5 ounces of Sour Cucumber Pickles lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Raw Cassava as well as Sour Cucumber Pickles lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 14.5 times more Energy, 16.8 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 4.1 times more Protein than Sour Cucumber Pickles.
• While 5 oz of Sour Cucumber Pickles contain 2.7 times more Omega 3 than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• 5 ounces of Sour Cucumber Pickles provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Raw Cassava as well as Sour Cucumber Pickles provide inadequate amounts of Omega 6 in five ounces.