Comparing Nutrients in 5 ounces Quinces VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Cassava	3%	2%	95%

Macro Nutrients

	Quinces	Cassava	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.1% 2.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1% 0.57g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Quinces	Cassava	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	1.06% 4.25μg	9.57% 38.3μg	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	23.6% 21.3mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Cassava	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	12.4% 0.99mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.44% 24mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Cassava per 5 oz

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

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

• 5 oz of Raw Cassava contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 9 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Quinces.
• 5 ounces of Quinces have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Quinces vs Cassava:

• 5 ounces of Quinces have 1.3 times more Copper, 2.6 times more Iron and 1.4 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 2.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 8.5 times more Zinc than Raw Quinces.
• 5 ounces of Quinces lack sufficient amounts of Magnesium and Zinc
• Both Raw Quinces as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Cassava contain 2.8 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Protein than Raw Quinces.
• Both Quinces and Cassava offer comparable quantities of Fiber per five ounces.
• 5 ounces of Quinces provide inadequate amounts of Energy and Protein
• Both Raw Quinces as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.