Comparing Nutrients in 1 kilogram CassavaVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cassava

95%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Cassavavs Valencia Oranges

55%1600kcal

Energy

17%490kcal

1600 kcalvs490 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.9%2.8g

Fat

3.1%3g

2.8 gvs3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.3%0.74g

Saturated Fat

1.1%0.35g

0.74 gvs0.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.6%0.17g

Omega 3

10%0.16g

0.17 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.32g

Omega 6

2.6%0.44g

0.32 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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293%381g

Carbohydrate

91%119g

381 gvs119 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.4%17g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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47.4%18g

Fiber

65.8%25g

18 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.3%13.6g

Protein

18.6%10.4g

13.6 gvs10.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cassavavs Valencia Oranges

1.1%10μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

10 μgvs120 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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72.5%0.87mg

Vitamin B1

72.5%0.87mg

Thiamine

0.87 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37%0.48mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.48 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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53.4%8.54mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

8.54 mgvs2.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.4%1.07mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.07 mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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67.7%0.88mg

Vitamin B6

48.5%0.63mg

Pyridoxine

0.88 mgvs0.63 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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67.5%270μg

Vitamin B9

98%390μg

Folates and Folic Acid

270 μgvs390 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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229%206mg

Vitamin C

539%485mg

Ascorbic acid

206 mgvs485 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.7%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19μg

Vitamin K

Phytomenadione or phylloquinone

19 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cassavavs Valencia Oranges

16%160mg

Calcium

40%400mg

160 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg

Copper

41%0.37mg

1 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.8%2.7mg

Iron

11.3%0.9mg

2.7 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

24%100mg

210 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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167%3.84mg

Manganese

10%0.23mg

3.84 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38.6%270mg

Phosphorus

24.3%170mg

270 mgvs170 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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79.7%2710mg

Potassium

52.6%1790mg

2710 mgvs1790 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg

Selenium

7 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.33%140mg

Sodium

0%0mg

140 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31%3.4mg

Zinc

5.45%0.6mg

3.4 mgvs0.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%597g

Water

23.3%863g

597 gvs863 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cassava vs Valencia Oranges:

Raw Cassava has 3.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 12 times more Vitamin A, 2.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Cassava.
Both Raw Cassava and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
Both Raw Cassava as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cassava vs Valencia Oranges:

Raw Cassava has 2.7 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 16.7 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 5.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.5 times more Calcium and 1.4 times more Water than Raw Cassava.

Comparison of macro-nutrients per 1 kilogram:

Raw Cassava has 3.3 times more Energy, 3.2 times more Carbohydrate and 1.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Fiber than Raw Cassava.
Both Raw Cassava and Raw Valencia Oranges have similar amounts of Omega 3 per 1 kg.
Both Raw Cassava as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

CassavaVS CauliflowerValencia OrangesVS CauliflowerCassavaVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 kilogram CassavaVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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