Comparing Nutrients in 14 ounces COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Cassava

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Cassava	3%	2%	95%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cassava	Recommended Dietary Allowance
Energy	4.38% 127kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	116% 151g	130g per day for Men 19-50 years
Sugars	33.4% 24.3g	9.3% 6.75g	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	17.6% 12.8g	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	% 8.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	0% 0g	19% 7.14g	38g per day for Men 19-50 years
Protein	0% 0g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	27% 0.35mg	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	0% 0μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	150% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	91% 81.8mg	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	0% 0mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Cassava	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	6.15% 246μg	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	4.47% 0.36mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	66.3% 1.52mg	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	0.57% 3.97mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.86% 365g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Cassava:

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 1.8 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Cassava.
• While 14 oz of Raw Cassava contain 7.9 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• 14 ounces of Cassava have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Cassava:

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 3 times more Sodium and 1.5 times more Water than Cassava.
• While 14 oz of Raw Cassava contain more Copper, 3 times more Iron, more Magnesium, more Manganese, 27 times more Phosphorus, 15.1 times more Potassium and 34 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 3.6 times more Sugars than Cassava.
• While 14 oz of Raw Cassava contain 5 times more Energy, 4.9 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.