Comparing Nutrients in 7 ounces Cherries, sour, canned, water pack, drained VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, canned, water pack, drained	6%	4%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Cherries, sour, canned, water pack, drained	Cassava	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	58% 75.5g	130g per day for Men 19-50 years
Sugars	19% 14g	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	7.64% 5.54g	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	% 8.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, canned, water pack, drained	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	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	NA	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	0.66% 0.6mg	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, canned, water pack, drained	Cassava	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	16% 1.27mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	4.54% 31.8mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, canned, water pack, drained VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sour, canned, water pack, drained versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, sour, canned, water pack, drained vs Cassava:

• 7 ounces of Cherries, sour, canned, water pack, drained have 1.4 times more Vitamin B2 and 4.3 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3.5 times more Vitamin B1, 3.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 68.7 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Cherries, sour, canned, water pack, drained as well as Raw Cassava have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cherries, sour, canned, water pack, drained vs Cassava:

• 7 ounces of Cherries, sour, canned, water pack, drained have 2.4 times more Iron and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Magnesium, 6.5 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium and 4.9 times more Zinc than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained lack sufficient amounts of Magnesium and Zinc
• Both Cherries, sour, canned, water pack, drained as well as Raw Cassava lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, sour, canned, water pack, drained have 4.1 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 3.8 times more Energy, 3.6 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Cherries, sour, canned, water pack, drained.
• 7 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy and Protein