Comparing Nutrients in 5 ounces Cassava VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Cassava	Raspberries	Recommended Dietary Allowance
Energy	7.82% 227kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.08% 0.35g	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	13% 17g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Raspberries	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	7.44% 29.8μg	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	41.3% 37mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Raspberries	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	14% 0.13mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	41.3% 0.95mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	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	5.4% 0.6mg	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 Raspberries per 5 oz

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

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

• 5 ounces of Cassava have 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raspberries.
• While 5 oz of Raw Raspberries contain 3.1 times more Vitamin B5, 1.3 times more Vitamin C, 4.6 times more Vitamin E and 4.1 times more Vitamin K than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Raspberries:

• 5 ounces of Cassava have 1.8 times more Potassium than Raspberries.
• While 5 oz of Raw Raspberries contain 1.6 times more Calcium, 2.6 times more Iron, 1.7 times more Manganese and 1.4 times more Water than Raw Cassava.
• Both Cassava and Raspberries contain similar levels of Copper, Magnesium, Phosphorus and Zinc per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Raspberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 3.1 times more Energy and 3.2 times more Carbohydrate than Raspberries.
• While 5 oz of Raw Raspberries contain 7.4 times more Omega 3, 2.6 times more Sugars and 3.6 times more Fiber than Raw Cassava.
• Both Cassava and Raspberries offer comparable quantities of Protein per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• 5 ounces of Raspberries provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Raspberries provide inadequate amounts of Omega 6 in five ounces.