Comparing Nutrients in 100 grams Cassava VS Green Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Green Anjou Pears	3%	1%	96%

Macro Nutrients

	Cassava	Green Anjou Pears	Recommended Dietary Allowance
Energy	5.5% 160kcal	2.28% 66kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.1% 0.1g	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	12% 15.8g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	13.4% 9.73g	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	8.36% 6.06g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0.79% 0.44g	56g per day for Men 19-50 years

Vitamins

	Cassava	Green Anjou Pears	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	0.86% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	2% 0.026mg	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	2.25% 9μg	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	4.9% 4.4mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Green Anjou Pears	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	8.56% 0.077mg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	2.1% 0.048mg	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	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	3.74% 127mg	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	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Green Anjou Pears per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Green Anjou Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Green Anjou Pears:

• 100 grams of Cassava have 8.7 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6, 3 times more Vitamin B9 and 4.7 times more Vitamin C than Green Anjou Pears.
• While 100 g of Raw Green Anjou Pears contain 2.3 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin K
• 100 grams of Green Anjou Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Cassava as well as Raw Green Anjou Pears have insufficient amounts of Vitamin A and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Green Anjou Pears:

• 100 grams of Cassava have 1.3 times more Copper, 3 times more Magnesium, 8 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium and 3.4 times more Zinc than Green Anjou Pears.
• While 100 g of Raw Green Anjou Pears contain 1.4 times more Water than Raw Cassava.
• Both Cassava and Green Anjou Pears contain similar levels of Iron per 100 grams.
• 100 grams of Green Anjou Pears lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Cassava as well as Raw Green Anjou Pears lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 2.4 times more Energy, 2.4 times more Carbohydrate and 3.1 times more Protein than Green Anjou Pears.
• While 100 g of Raw Green Anjou Pears contain 5.7 times more Sugars and 1.7 times more Fiber than Raw Cassava.
• 100 grams of Green Anjou Pears provide inadequate amounts of Protein