Comparing Nutrients in 100 grams Pomegranates VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Cassava	3%	2%	95%

Macro Nutrients

	Pomegranates	Cassava	Recommended Dietary Allowance
Energy	2.86% 83kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	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	14.4% 18.7g	29.3% 38g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	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	10.5% 4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3% 1.67g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	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	9.5% 38μg	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	11.3% 10mg	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	4% 0.6mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Cassava	Recommended Dietary Allowance
Calcium	1% 10mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	3.75% 0.3mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	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	5.14% 36mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Cassava per 100 g

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

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

• 100 grams of Pomegranates have 3.5 times more Vitamin B5, 1.4 times more Vitamin B9, 3.2 times more Vitamin E and 8.6 times more Vitamin K than Cassava.
• While 100 g of Raw Cassava contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B3 and 2 times more Vitamin C than Raw Pomegranates.
• Both Pomegranates and Cassava provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Pomegranates have insufficient amounts of Vitamin B3
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Pomegranates as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pomegranates vs Cassava:

• 100 grams of Pomegranates have 1.6 times more Copper, 1.3 times more Phosphorus and 1.3 times more Water than Cassava.
• While 100 g of Raw Cassava contain 1.8 times more Magnesium and 3.2 times more Manganese than Raw Pomegranates.
• Both Pomegranates and Cassava contain similar levels of Iron, Potassium and Zinc per 100 grams.
• Both Raw Pomegranates as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pomegranates have 8 times more Sugars, 2.2 times more Fiber and 1.2 times more Protein than Cassava.
• While 100 g of Raw Cassava contain 1.9 times more Energy and 2 times more Carbohydrate than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.