Comparing Nutrients in 5 ounces Bosc Pears VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Cassava	3%	2%	95%

Macro Nutrients

	Bosc Pears	Cassava	Recommended Dietary Allowance
Energy	3.27% 95kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	41.5% 54g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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% 8g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.91% 0.51g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Cassava	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.35% 0.22mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	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	2.5% 9.92μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	32.4% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Cassava	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	15.7% 0.14mg	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	2.66% 0.21mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	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	2.83% 20mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Bosc Pears VS Cassava per 5 oz

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

Lets compare vitamin content per 5 ounces of Bosc Pears vs Cassava:

• 5 ounces of Bosc Pears have 2.7 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 7.3 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3, 1.9 times more Vitamin B5, 4.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 7.4 times more Vitamin C than Raw Bosc Pears.
• 5 ounces of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 5 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Bosc Pears as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Bosc Pears vs Cassava:

• 5 ounces of Bosc Pears have 1.4 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Iron, 3 times more Magnesium, 8.2 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium and 2.6 times more Zinc than Raw Bosc Pears.
• Both Bosc Pears and Cassava contain similar levels of Copper per five ounces.
• 5 ounces of Bosc Pears lack sufficient amounts of Iron, Magnesium and Zinc
• Both Raw Bosc Pears 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 Bosc Pears have 6 times more Sugars and 1.7 times more Fiber than Cassava.
• While 5 oz of Raw Cassava contain 2.4 times more Energy, 2.4 times more Carbohydrate and 3.8 times more Protein than Raw Bosc Pears.
• 5 ounces of Bosc Pears provide inadequate amounts of Protein