Comparing Nutrients in 14 ounces Cake, pudding-type, carrot, dry mix VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Cassava	3%	2%	95%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Cassava	Recommended Dietary Allowance
Energy	56.8% 1647kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.84g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	80.2% 13.6g	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	242% 314g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	36% 20.2g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Cassava	Recommended Dietary Allowance
Vitamin A	42.8% 385μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.6% 1.05mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	66.5% 266μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	91% 81.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Cassava	Recommended Dietary Allowance
Calcium	68.3% 683mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	44% 0.4mg	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	89.3% 7.14mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	140% 980mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	108% 59μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	150% 2250mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, carrot, dry mix VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, pudding-type, carrot, dry mix versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cake, pudding-type, carrot, dry mix vs Cassava:

• 14 ounces of Cake, pudding-type, carrot, dry mix have 97 times more Vitamin A, 3 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Cassava.
• While 14 oz of Raw Cassava contain 17.2 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Cassava provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin C
• 14 ounces of Cassava have insufficient amounts of Vitamin A
• Both Cake, pudding-type, carrot, dry mix as well as Raw Cassava have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cake, pudding-type, carrot, dry mix vs Cassava:

• 14 ounces of Cake, pudding-type, carrot, dry mix have 10.8 times more Calcium, 6.7 times more Iron, 1.4 times more Manganese, 9.1 times more Phosphorus, 21.3 times more Selenium and 40.5 times more Sodium than Cassava.
• While 14 oz of Raw Cassava contain 2 times more Copper, 2.6 times more Magnesium, 1.6 times more Potassium and 1.7 times more Zinc than Cake, pudding-type, carrot, dry mix.
• 14 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, pudding-type, carrot, dry mix have 2.6 times more Energy, 35 times more Fat, 19.9 times more Saturated Fat, 15 times more Omega 3, 107.4 times more Omega 6, 2.1 times more Carbohydrate and 3.8 times more Protein than Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6