Comparing Nutrients in 100 grams Strawberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Strawberries	Cassava	Recommended Dietary Allowance
Energy	1.1% 32kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	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	5.9% 7.68g	29.3% 38g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	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	3.37% 2.44g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Cassava	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	2% 0.024mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	6.77% 0.088mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0.63% 0.19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	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	65.3% 58.8mg	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	1.93% 0.29mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Cassava	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	5.13% 0.41mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	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	3.43% 24mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.46% 91g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Cassava per 100 g

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

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

• 100 grams of Strawberries have 2.9 times more Vitamin C than Cassava.
• While 100 g of Raw Cassava contain 3.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Strawberries.
• Both Strawberries and Cassava provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Strawberries as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Strawberries vs Cassava:

• 100 grams of Strawberries have 1.5 times more Iron and 1.5 times more Water than Cassava.
• While 100 g of Raw Cassava contain 2.1 times more Copper, 1.6 times more Magnesium, 1.8 times more Potassium and 2.4 times more Zinc than Raw Strawberries.
• Both Strawberries and Cassava contain similar levels of Manganese and Phosphorus per 100 grams.
• 100 grams of Strawberries lack sufficient amounts of Zinc
• Both Raw Strawberries 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 Strawberries have 3.8 times more Omega 3 and 2.9 times more Sugars than Cassava.
• While 100 g of Raw Cassava contain 5 times more Energy, 5 times more Carbohydrate and 2 times more Protein than Raw Strawberries.
• Both Strawberries and Cassava offer comparable quantities of Fiber per 100 grams.
• 100 grams of Strawberries provide inadequate amounts of Energy and Protein
• 100 grams of Cassava provide inadequate amounts of Omega 3
• Both Raw Strawberries as well as Raw Cassava provide inadequate amounts of Omega 6 in 100 grams.