Comparing Nutrients in 14 ounces Cassava VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Cassava	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	22% 635kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	317% 101g	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	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	171% 222g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	198% 144g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Cassava	Candies, coconut bar, not chocolate covered	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	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	13.7% 0.18mg	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	22% 87.3μg	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	91% 81.8mg	12% 10.7mg	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	5.03% 0.75mg	5.3% 0.79mg	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	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	214% 4.9mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	6.4% 237g	1.42% 52.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Candies, coconut bar, not chocolate covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Candies, coconut bar, not chocolate covered:

• 14 ounces of Cassava have 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 1.2 times more Vitamin B9 and 7.6 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• While 14 oz of Candies, coconut bar, not chocolate covered contain 2.3 times more Vitamin B5 than Raw Cassava.
• 14 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Candies, coconut bar, not chocolate covered:

• 14 oz of Candies, coconut bar, not chocolate covered contain 2.7 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 3.4 times more Phosphorus, 12.3 times more Selenium, 9.1 times more Sodium and 3 times more Zinc than Raw Cassava.
• Both Cassava and Candies, coconut bar, not chocolate covered contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Candies, coconut bar, not chocolate covered contain 3 times more Energy, 98.8 times more Fat, 345.1 times more Saturated Fat, 1.5 times more Carbohydrate, 21.3 times more Sugars, 3.6 times more Fiber and 1.6 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.