Comparing Nutrients in 100 grams Cassava VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Cassava	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.97% 57kcal	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	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	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	17.5% 12.7g	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	8.37% 6.07g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0.16% 0.09g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	0.23% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	0.44% 0.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	0.54% 0.007mg	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	0.25% 1μg	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	7.9% 7.1mg	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	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	1.6% 16mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	1.56% 0.014mg	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	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	0.87% 0.02mg	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	0.29% 2mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	0.79% 27mg	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	0.47% 7mg	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	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Tamarind Nectar per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Canned Tamarind Nectar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Canned Tamarind Nectar:

• 100 grams of Cassava have 29 times more Vitamin B1, 16 times more Vitamin B2, 12.2 times more Vitamin B3, 2.9 times more Vitamin B5, 12.6 times more Vitamin B6, 27 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Tamarind Nectar.
• 100 grams of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Cassava as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Canned Tamarind Nectar:

• 100 grams of Cassava have 7.1 times more Copper, 5.3 times more Magnesium, 19.2 times more Manganese, 13.5 times more Phosphorus, 10 times more Potassium and 17 times more Zinc than Canned Tamarind Nectar.
• While 100 g of Canned Tamarind Nectar contain 2.8 times more Iron and 1.4 times more Water than Raw Cassava.
• 100 grams of Canned Tamarind Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cassava as well as Canned Tamarind Nectar lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 2.8 times more Energy, 2.6 times more Carbohydrate, 3.6 times more Fiber and 15.1 times more Protein than Canned Tamarind Nectar.
• While 100 g of Canned Tamarind Nectar contain 7.5 times more Sugars than Raw Cassava.
• 100 grams of Canned Tamarind Nectar provide inadequate amounts of Energy, Fiber and Protein