Comparing Nutrients in 100 grams Papayas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Papayas	Cassava	Recommended Dietary Allowance
Energy	1.5% 43kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.065% 0.011g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.32% 11g	29.3% 38g	130g per day for Men 19-50 years
Sugars	10.8% 7.82g	2.34% 1.7g	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	5.14% 3.73g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Papayas	Cassava	Recommended Dietary Allowance
Vitamin A	5.22% 47μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.82% 0.19mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	6.77% 0.088mg	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	9.25% 37μg	6.75% 27μg	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	67.7% 61mg	23% 20.6mg	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	2% 0.3mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Cassava	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	11% 0.1mg	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	3.13% 0.25mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	16.7% 0.38mg	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	1.43% 10mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.4% 88g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Cassava per 100 g

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

Lets compare vitamin content per 100 grams of Papayas vs Cassava:

• 100 grams of Papayas have 47 times more Vitamin A, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9, 3 times more Vitamin C, 1.6 times more Vitamin E and 1.4 times more Vitamin K than Cassava.
• While 100 g of Raw Cassava contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Papayas.
• 100 grams of Papayas have insufficient amounts of Vitamin B1
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Papayas vs Cassava:

• 100 grams of Papayas have 1.3 times more Calcium and 1.5 times more Water than Cassava.
• While 100 g of Raw Cassava contain 2.2 times more Copper, 9.6 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium and 4.3 times more Zinc than Raw Papayas.
• Both Papayas and Cassava contain similar levels of Iron and Magnesium per 100 grams.
• 100 grams of Papayas lack sufficient amounts of Manganese, Phosphorus and Zinc
• 100 grams of Cassava lack sufficient amounts of Calcium
• Both Raw Papayas as well as Raw Cassava lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Papayas have 2.8 times more Omega 3 and 4.6 times more Sugars than Cassava.
• While 100 g of Raw Cassava contain 3.7 times more Energy, 3.5 times more Carbohydrate and 2.9 times more Protein than Raw Papayas.
• Both Papayas and Cassava offer comparable quantities of Fiber per 100 grams.
• 100 grams of Papayas provide inadequate amounts of Energy and Protein
• 100 grams of Cassava provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Raw Cassava provide inadequate amounts of Omega 6 in 100 grams.