Comparing Nutrients in 100 grams Cassava VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Cassava	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	5.5% 160kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.52% 0.5g	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	55.8% 72.5g	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	28.4% 20.6g	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	% 18.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.63g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	15.8% 6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	8.43% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dried Fresh Chinese Jujube	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	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	NA	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	242% 218mg	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	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	26% 0.23mg	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	63.6% 5.1mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	NA	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	1351% 31mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	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	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.55% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dried Fresh Chinese Jujube per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Dried Fresh Chinese Jujube to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Dried Fresh Chinese Jujube:

• 100 grams of Cassava have 1.9 times more Vitamin B1 than Dried Fresh Chinese Jujube.
• While 100 g of Dried Fresh Chinese Jujube contain 10.6 times more Vitamin C than Raw Cassava.
• Both Cassava and Dried Fresh Chinese Jujube provide similar amounts of Vitamin B2 per 100 grams.
• Both Raw Cassava as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cassava vs Dried Fresh Chinese Jujube:

• 100 grams of Cassava have 1.2 times more Potassium than Dried Fresh Chinese Jujube.
• While 100 g of Dried Fresh Chinese Jujube contain 3.9 times more Calcium, 2.3 times more Copper, 18.9 times more Iron, 80.9 times more Manganese and 2.5 times more Phosphorus than Raw Cassava.
• Both Cassava and Dried Fresh Chinese Jujube contain similar levels of Zinc per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Dried Fresh Chinese Jujube lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Fresh Chinese Jujube contain 1.8 times more Energy, 1.9 times more Carbohydrate, 3.3 times more Fiber and 3.5 times more Protein than Raw Cassava.