Comparing Nutrients in 100 grams Cassava VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	5.5% 160kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	NA	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	4.74% 1.8g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.24% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	3.3% 0.043mg	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	6.75% 27μg	18% 72μg	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	23% 20.6mg	93% 84mg	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	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	3.78% 0.034mg	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	3.38% 0.27mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	3.87% 0.089mg	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	3.86% 27mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Balsam-pear , Pods per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Balsam-pear , Pods:

• 100 grams of Cassava have 2.2 times more Vitamin B1, 2.1 times more Vitamin B3 and 2 times more Vitamin B6 than Balsam-pear , Pods.
• While 100 g of Raw Balsam-pear , Pods contain 24 times more Vitamin A, 2 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Cassava.
• Both Cassava and Balsam-pear , Pods provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Balsam-pear , Pods:

• 100 grams of Cassava have 2.9 times more Copper, 1.2 times more Magnesium and 4.3 times more Manganese than Balsam-pear , Pods.
• While 100 g of Raw Balsam-pear , Pods contain 1.6 times more Iron, 2.4 times more Zinc and 1.6 times more Water than Raw Cassava.
• Both Cassava and Balsam-pear , Pods contain similar levels of Phosphorus and Potassium per 100 grams.
• Both Raw Cassava as well as Raw Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 9.4 times more Energy, 10.3 times more Carbohydrate and 1.4 times more Protein than Balsam-pear , Pods.
• While 100 g of Raw Balsam-pear , Pods contain 1.6 times more Fiber than Raw Cassava.
• 100 grams of Balsam-pear , Pods provide inadequate amounts of Energy and Protein