Comparing Nutrients in 5 ounces Cassava VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pineapple	4%	2%	94%

Macro Nutrients

	Cassava	Pineapple	Recommended Dietary Allowance
Energy	7.82% 227kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.19% 0.033g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	19.3% 14g	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	4.14% 3g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pineapple	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	12.2% 0.16mg	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	6.38% 25.5μg	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	75.3% 67.8mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pineapple	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	17.3% 0.16mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pineapple per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Pineapple:

• 5 ounces of Cassava have 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B9 than Pineapple.
• While 5 oz of Raw Pineapple contain 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Cassava.
• Both Cassava and Pineapple provide similar amounts of Vitamin B1 per five ounces.
• Both Raw Cassava as well as Raw Pineapple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Pineapple:

• 5 ounces of Cassava have 1.8 times more Magnesium, 3.4 times more Phosphorus, 2.5 times more Potassium and 2.8 times more Zinc than Pineapple.
• While 5 oz of Raw Pineapple contain 2.4 times more Manganese and 1.4 times more Water than Raw Cassava.
• Both Cassava and Pineapple contain similar levels of Copper and Iron per five ounces.
• 5 ounces of Pineapple lack sufficient amounts of Phosphorus and Zinc
• Both Raw Cassava as well as Raw Pineapple lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 3.2 times more Energy, 2.9 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Pineapple.
• While 5 oz of Raw Pineapple contain 5.8 times more Sugars than Raw Cassava.
• 5 ounces of Pineapple provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Pineapple provide inadequate amounts of Omega 3 and Omega 6 in five ounces.