Comparing Nutrients in 7 ounces California Avocados VS Cassava

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Cassava	3%	2%	95%

Macro Nutrients

	California Avocados	Cassava	Recommended Dietary Allowance
Energy	11.4% 331kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	58% 75.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	4.65% 3.37g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Cassava	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	13.4% 0.17mg	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	44% 177μg	13.4% 53.6μg	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	19.4% 17.5mg	45.4% 41mg	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	26% 3.9mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Cassava	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	22% 0.2mg	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	15% 1.2mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	33% 0.76mg	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	15.3% 107mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.88% 144g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of California Avocados versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Avocados vs Cassava:

• 7 ounces of California Avocados have 3 times more Vitamin B2, 2.2 times more Vitamin B3, 13.6 times more Vitamin B5, 3.3 times more Vitamin B6, 3.3 times more Vitamin B9, 10.4 times more Vitamin E and 11.1 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 2.3 times more Vitamin C than Raw California Avocados.
• Both California Avocados and Cassava provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw California Avocados as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Avocados vs Cassava:

• 7 ounces of California Avocados have 1.7 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 2 times more Zinc than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Manganese than Raw California Avocados.
• Both Raw California Avocados as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Avocados have 55 times more Fat, 28.7 times more Saturated Fat, 7.4 times more Omega 3, 52.3 times more Omega 6, 3.8 times more Fiber and 1.4 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 4.4 times more Carbohydrate and 5.7 times more Sugars than Raw California Avocados.
• Both California Avocados and Cassava offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6