Comparing Nutrients in 5 ounces Cassava VS Plums

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Plums	5%	5%	90%

Macro Nutrients

	Cassava	Plums	Recommended Dietary Allowance
Energy	7.82% 227kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.37% 0.062g	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	12.5% 16g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	19.4% 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	6% 4.35g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 2.23g	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	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cassava	Plums	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	3.16% 0.041mg	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	1.77% 7.1μg	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	15% 13.5mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Plums	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	3.2% 0.074mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	6.55% 223mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Plums per 5 oz

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

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

• 5 ounces of Cassava have 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 5.4 times more Vitamin B9 and 2.2 times more Vitamin C than Plums.
• While 5 oz of Raw Plums contain 1.3 times more Vitamin B5 and 3.4 times more Vitamin K than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin K
• 5 ounces of Plums have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Raw Plums have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cassava vs Plums:

• 5 ounces of Cassava have 1.8 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 7.4 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 3.4 times more Zinc than Plums.
• While 5 oz of Raw Plums contain 1.5 times more Water than Raw Cassava.
• 5 ounces of Plums lack sufficient amounts of Magnesium and Zinc
• Both Raw Cassava as well as Raw Plums lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 3.5 times more Energy, 3.3 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Plums.
• While 5 oz of Raw Plums contain 5.8 times more Sugars than Raw Cassava.
• 5 ounces of Plums provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Plums provide inadequate amounts of Omega 3 and Omega 6 in five ounces.