Comparing Nutrients in 7 ounces Yellow Sweet Peppers VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Cassava	3%	2%	95%

Macro Nutrients

	Yellow Sweet Peppers	Cassava	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	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	0.19% 0.062g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	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	4.7% 1.8g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.54% 2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Cassava	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.04% 0.91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	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	405% 364mg	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	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Cassava	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	11.4% 0.91mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	6.8% 47.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	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	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Peppers VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Yellow Sweet Peppers vs Cassava:

• 7 ounces of Yellow Sweet Peppers have 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 8.9 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 3.1 times more Vitamin B1 and 1.9 times more Vitamin B2 than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Cassava provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• Both Raw Yellow Sweet Peppers as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yellow Sweet Peppers vs Cassava:

• 7 ounces of Yellow Sweet Peppers have 1.7 times more Iron and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Magnesium, 3.3 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Cassava contain similar levels of Copper and Phosphorus per seven ounces.
• 7 ounces of Yellow Sweet Peppers lack sufficient amounts of Zinc
• Both Raw Yellow Sweet Peppers as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cassava contain 5.9 times more Energy, 6 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Raw Yellow Sweet Peppers.
• 7 ounces of Yellow Sweet Peppers provide inadequate amounts of Energy and Protein