Comparing Nutrients in 100 grams Cassava VS Cranberry Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cranberry Juice Cocktail	0%	6%	94%

Macro Nutrients

	Cassava	Cranberry Juice Cocktail	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.35% 0.34g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	9.42% 12.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	15.7% 11.4g	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	7.13% 5.17g	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	% 5.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	NA	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cranberry Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	0.16% 0.025mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	0% 0mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	37.2% 33.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Cranberry Juice Cocktail	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	1.67% 0.015mg	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	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	2.6% 0.06mg	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	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	0.56% 19mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.36% 87.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cranberry Juice Cocktail per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Cranberry Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Cranberry Juice Cocktail:

• 100 grams of Cassava have more Vitamin B1, more Vitamin B2, 34.2 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.
• While 100 g of Cranberry Juice Cocktail contain 1.6 times more Vitamin C than Raw Cassava.
• 100 grams of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 100 grams for Cassava vs Cranberry Juice Cocktail:

• 100 grams of Cassava have 6.7 times more Copper, 6.8 times more Iron, 21 times more Magnesium, 6.4 times more Manganese, 27 times more Phosphorus, 14.3 times more Potassium and 17 times more Zinc than Cranberry Juice Cocktail.
• While 100 g of Cranberry Juice Cocktail contain 1.5 times more Water than Raw Cassava.
• 100 grams of Cranberry Juice Cocktail lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Cassava as well as Cranberry Juice Cocktail lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 3.1 times more Energy, 3.1 times more Carbohydrate and more Protein than Cranberry Juice Cocktail.
• While 100 g of Cranberry Juice Cocktail contain 6.7 times more Sugars than Raw Cassava.
• 100 grams of Cranberry Juice Cocktail provide inadequate amounts of Energy and Protein