Comparing Nutrients in 14 ounces Cassava VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Cassava	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	22% 635kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	35.2% 46g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	49.4% 36g	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	19% 7.14g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cassava	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	4.9% 0.064mg	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	26.8% 107μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.1% 244μg	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	13.4% 1.07mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	6.4% 0.15mg	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	15.3% 107mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Prepared With Water Powder Cocoa Mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Prepared With Water Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Prepared With Water Powder Cocoa Mix:

• 14 ounces of Cassava have 6.7 times more Vitamin B1, 10.5 times more Vitamin B3, 5.5 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder Cocoa Mix.
• While 14 oz of Prepared With Water Powder Cocoa Mix contain 1.6 times more Vitamin B2 and more Vitamin B12 than Raw Cassava.
• Both Cassava and Prepared With Water Powder Cocoa Mix provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin B12
• 14 ounces of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Prepared With Water Powder Cocoa Mix:

• 14 ounces of Cassava have 2.1 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 10.4 times more Manganese, 2.7 times more Potassium and 1.6 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While 14 oz of Prepared With Water Powder Cocoa Mix contain 1.3 times more Calcium, 1.6 times more Phosphorus, 5.2 times more Sodium and 1.4 times more Water than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium
• 14 ounces of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese and Zinc
• Both Raw Cassava as well as Prepared With Water Powder Cocoa Mix lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 2.9 times more Energy, 3.3 times more Carbohydrate, 3.6 times more Fiber and 1.5 times more Protein than Prepared With Water Powder Cocoa Mix.
• While 14 oz of Prepared With Water Powder Cocoa Mix contain 5.3 times more Sugars than Raw Cassava.
• 14 ounces of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Cassava as well as Prepared With Water Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.