Comparing Nutrients in 100 grams Cassava VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Cassava	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	5.5% 160kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.013% 0.004g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.26% 0.045g	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	17% 22.3g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	2.92% 0.038mg	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	8.5% 34μg	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	6.9% 6.2mg	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	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	7.78% 0.07mg	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	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	11% 0.25mg	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	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.06% 76.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boysenberries, canned, heavy syrup per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Boysenberries, canned, heavy syrup:

• 100 grams of Cassava have 3.3 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 1.3 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Boysenberries, canned, heavy syrup provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Boysenberries, canned, heavy syrup:

• 100 grams of Cassava have 1.4 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 1.6 times more Iron and 1.3 times more Water than Raw Cassava.
• 100 grams of Boysenberries, canned, heavy syrup lack sufficient amounts of Phosphorus and Zinc
• Both Raw Cassava as well as Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.8 times more Energy, 1.7 times more Carbohydrate and 1.4 times more Protein than Boysenberries, canned, heavy syrup.
• While 100 g of Boysenberries, canned, heavy syrup contain 1.4 times more Fiber than Raw Cassava.
• 100 grams of Boysenberries, canned, heavy syrup provide inadequate amounts of Protein
• Both Raw Cassava as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.