Comparing Nutrients in 7 ounces Cassava VS Canned Hot Pickled Peppers

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Hot Pickled Peppers	13%	14%	73%

Macro Nutrients

	Cassava	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Energy	11% 318kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.3% 0.22g	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	6.96% 9.05g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.38% 3.18g	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	2.55% 1.85g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	16% 0.21mg	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	6.45% 25.8μg	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	27% 24.4mg	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	2.5% 0.38mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	36.2% 43.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.92% 0.089mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	4.5% 0.1mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	189% 2838mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Hot Pickled Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Canned Hot Pickled Peppers:

• 7 ounces of Cassava have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Hot Pickled Peppers.
• While 7 oz of Canned Hot Pickled Peppers contain 43 times more Vitamin A, 1.9 times more Vitamin B5, 4.7 times more Vitamin E and 11.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Canned Hot Pickled Peppers provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Canned Hot Pickled Peppers have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Canned Hot Pickled Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Canned Hot Pickled Peppers:

• 7 ounces of Cassava have 2.2 times more Copper, 3.5 times more Magnesium, 7.4 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium and 3.8 times more Zinc than Canned Hot Pickled Peppers.
• While 7 oz of Canned Hot Pickled Peppers contain 3.8 times more Calcium, 102.1 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Canned Hot Pickled Peppers contain similar levels of Iron per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Canned Hot Pickled Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Cassava as well as Canned Hot Pickled Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 7.3 times more Energy, 8.3 times more Carbohydrate and 1.7 times more Protein than Canned Hot Pickled Peppers.
• While 7 oz of Canned Hot Pickled Peppers contain 1.4 times more Fiber than Raw Cassava.
• Both Cassava and Canned Hot Pickled Peppers offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Hot Pickled Peppers provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Canned Hot Pickled Peppers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.