Comparing Nutrients in 14 ounces Cassava VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Cassava	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	22% 635kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	19% 7.14g	98% 37.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	235% 2.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	318% 7.32mg	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	225% 1576mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	118% 13mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Oil-roasted Peanuts with Dalt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Cassava have 25.8 times more Vitamin C than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.9 times more Vitamin B2, 16.2 times more Vitamin B3, 11.2 times more Vitamin B5, 5.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 36.5 times more Vitamin E than Raw Cassava.
• Both Cassava and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin E
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Oil-roasted Peanuts with Dalt:

• 14 oz of Oil-roasted Peanuts with Salt contain 3.8 times more Calcium, 5.3 times more Copper, 5.6 times more Iron, 8.4 times more Magnesium, 4.8 times more Manganese, 14.7 times more Phosphorus, 2.7 times more Potassium, 4.7 times more Selenium, 22.9 times more Sodium and 9.6 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 2.5 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 3.7 times more Energy, 187.5 times more Fat, 117 times more Saturated Fat, 2.2 times more Omega 3, 472.3 times more Omega 6, 2.5 times more Sugars, 5.2 times more Fiber and 20.6 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6