Comparing Nutrients in 14 ounces Cassava VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Cassava	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	22% 635kcal	72% 2088kcal	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	214% 68.4g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	201% 262g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	283% 205g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cookies, sugar wafer, chocolate-covered	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	14.7% 0.19mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	117% 1.05mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	NA	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Cassava have 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 4.5 times more Vitamin B2, more Vitamin B12, 11.4 times more Vitamin E and 3.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Cookies, sugar wafer, chocolate-covered:

• 14 oz of Cookies, sugar wafer, chocolate-covered contain 2.7 times more Copper, 4.6 times more Iron, 2.1 times more Magnesium, 4.3 times more Phosphorus, 7.7 times more Selenium, 9.9 times more Sodium and 1.8 times more Zinc than Raw Cassava.
• Both Cassava and Cookies, sugar wafer, chocolate-covered contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, sugar wafer, chocolate-covered contain 3.3 times more Energy, 98.5 times more Fat, 233 times more Saturated Fat, 17 times more Omega 3, 121.4 times more Omega 6, 1.7 times more Carbohydrate, 30.4 times more Sugars, 1.9 times more Fiber and 2.5 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6