Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Cassava	3%	2%	95%

Macro Nutrients

	Cherries, tart, dried, sweetened	Cassava	Recommended Dietary Allowance
Energy	22.8% 661kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	123% 160g	58% 75.5g	130g per day for Men 19-50 years
Sugars	184% 133g	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	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	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Cassava	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	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	2.25% 0.34mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Cassava	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	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	17% 1.35mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.2% 71.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	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	1.7% 25.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.89% 33g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened 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, tart, dried, sweetened vs Cassava:

• 7 ounces of Cherries, tart, dried, sweetened have 141 times more Vitamin A, 2.1 times more Vitamin B2 and 2.7 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Vitamin B1 and 2.5 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Cassava provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Cherries, tart, dried, sweetened as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Cassava:

• 7 ounces of Cherries, tart, dried, sweetened have 2.4 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 1.3 times more Phosphorus and 1.4 times more Potassium than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Zinc than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Cassava contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Cherries, tart, dried, sweetened as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 2.1 times more Energy, 5.4 times more Omega 3, 2.1 times more Carbohydrate, 39.5 times more Sugars and 1.4 times more Fiber than Cassava.
• Both Cherries, tart, dried, sweetened and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Cherries, tart, dried, sweetened as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.