Comparing Nutrients in 7 ounces Cassava VS Acerola

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Acerola	5%	8%	87%

Macro Nutrients

	Cassava	Acerola	Recommended Dietary Allowance
Energy	11% 318kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	9.4% 3.57g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Cassava	Acerola	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	1.37% 0.018mg	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	13.4% 53.6μg	6.95% 27.8μg	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	45.4% 41mg	3699% 3329mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Acerola	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	19% 0.17mg	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	6.7% 0.54mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	7.65% 53.6mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Acerola per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Acerola:

• 7 ounces of Cassava have 4.4 times more Vitamin B1, 2.1 times more Vitamin B3, 9.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Acerola.
• While 7 oz of Raw Acerola contain 38 times more Vitamin A, 2.9 times more Vitamin B5 and 81.4 times more Vitamin C than Raw Cassava.
• Both Cassava and Acerola provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• 7 ounces of Acerola have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Raw Cassava as well as Raw Acerola have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Acerola:

• 7 ounces of Cassava have 1.4 times more Iron, 2.5 times more Phosphorus, 1.9 times more Potassium and 3.4 times more Zinc than Acerola.
• While 7 oz of Raw Acerola contain 1.5 times more Water than Raw Cassava.
• Both Cassava and Acerola contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Acerola lack sufficient amounts of Phosphorus and Zinc
• Both Raw Cassava as well as Raw Acerola lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5 times more Energy, 4.9 times more Carbohydrate, 1.6 times more Fiber and 3.4 times more Protein than Acerola.
• While 7 oz of Raw Acerola contain 2.6 times more Omega 3 than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Acerola provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Acerola provide inadequate amounts of Omega 6 in seven ounces.