Comparing Nutrients in 14 ounces Cassava VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Cassava	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	22% 635kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	148% 47.4g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	48.6% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	30.4% 5.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	41% 53g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	22.7% 16.4g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	19% 7.14g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Cassava	Roasted Macadamia Nuts	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	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	110% 1.42mg	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	9.92% 39.7μg	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	3.1% 2.78mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	251% 2.26mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	524% 12mg	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	112% 786mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Roasted Macadamia Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Roasted Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Roasted Macadamia Nuts:

• 14 ounces of Cassava have 2.7 times more Vitamin B9 and 29.4 times more Vitamin C than Roasted Macadamia Nuts.
• While 14 oz of Dry Roasted Macadamia Nuts contain 8.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 5.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 3 times more Vitamin E than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin E
• 14 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Roasted Macadamia Nuts:

• 14 oz of Dry Roasted Macadamia Nuts contain 4.4 times more Calcium, 5.7 times more Copper, 9.8 times more Iron, 5.6 times more Magnesium, 7.9 times more Manganese, 7.3 times more Phosphorus, 1.3 times more Potassium, 16.7 times more Selenium and 3.8 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 ounces of Cassava have 2.8 times more Carbohydrate than Roasted Macadamia Nuts.
• While 14 oz of Dry Roasted Macadamia Nuts contain 4.5 times more Energy, 271.7 times more Fat, 161.4 times more Saturated Fat, 11.5 times more Omega 3, 40.7 times more Omega 6, 2.4 times more Sugars, 4.4 times more Fiber and 5.7 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6