Comparing Nutrients in 14 ounces Cassava VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Cassava	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	22% 635kcal	73.8% 2139kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	353% 113g	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% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	190% 248g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	296% 215g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	25% 0.33mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	44.7% 1.07μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	207% 1.86mg	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	13.4% 1.07mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	150% 3.45mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Chocolate-flavored hazelnut spread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Chocolate-flavored hazelnut spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Chocolate-flavored hazelnut spread:

• 14 ounces of Cassava have 2 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• While 14 oz of Chocolate-flavored hazelnut spread contain 3.5 times more Vitamin B2, 3.3 times more Vitamin B5, more Vitamin B12 and 26.1 times more Vitamin E than Raw Cassava.
• Both Cassava and Chocolate-flavored hazelnut spread provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Chocolate-flavored hazelnut spread:

• 14 oz of Chocolate-flavored hazelnut spread contain 6.8 times more Calcium, 4.7 times more Copper, 16.2 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium, 5.1 times more Selenium, 2.9 times more Sodium and 3.1 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chocolate-flavored hazelnut spread contain 3.4 times more Energy, 106.2 times more Fat, 384.1 times more Saturated Fat, 1.6 times more Carbohydrate, 31.8 times more Sugars, 3 times more Fiber and 4 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.