Comparing Nutrients in 7 ounces Canned Papaya Nectar VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Papaya Nectar	Cassava	Recommended Dietary Allowance
Energy	3.9% 113kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	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	22% 28.8g	58% 75.5g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	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	3.13% 1.2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Cassava	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.61% 0.008mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	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	0.99% 3.97μg	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	6.6% 5.95mg	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	3.18% 0.48mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Cassava	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	2.87% 0.026mg	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	8.43% 0.67mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	1.12% 0.026mg	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	0% 0mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.56% 169g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Papaya Nectar VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Papaya Nectar vs Cassava:

• 7 ounces of Canned Papaya Nectar have 18 times more Vitamin A than Cassava.
• While 7 oz of Raw Cassava contain 14.5 times more Vitamin B1, 12 times more Vitamin B2, 5.7 times more Vitamin B3, 2 times more Vitamin B5, 9.8 times more Vitamin B6, 13.5 times more Vitamin B9 and 6.9 times more Vitamin C than Canned Papaya Nectar.
• 7 ounces of Canned Papaya Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Canned Papaya Nectar as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Papaya Nectar vs Cassava:

• 7 ounces of Canned Papaya Nectar have 1.3 times more Iron and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 7.7 times more Copper, 7 times more Magnesium, 29.5 times more Manganese, more Phosphorus, 8.7 times more Potassium and 2.3 times more Zinc than Canned Papaya Nectar.
• 7 ounces of Canned Papaya Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Papaya Nectar 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 Canned Papaya Nectar have 8.2 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 2.8 times more Energy, 2.6 times more Carbohydrate, 3 times more Fiber and 8 times more Protein than Canned Papaya Nectar.
• 7 ounces of Canned Papaya Nectar provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Papaya Nectar as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.