Comparing Nutrients in 14 ounces Cassava VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Cassava	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	22% 635kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	275% 357g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	354% 257g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cassava	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	8.5% 1.36mg	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	14.3% 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	3.97% 16μg	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	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	61.7% 0.56mg	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	39.7% 3.18mg	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	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	13% 437mg	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	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Cassava have 2.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• Both Cassava and Popcorn, sugar syrup/caramel, fat-free provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Popcorn, sugar syrup/caramel, fat-free 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 Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Cassava have 2.5 times more Potassium than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.4 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 5.1 times more Selenium, 20.4 times more Sodium and 1.8 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 2.4 times more Energy, 2.7 times more Omega 3, 18.4 times more Omega 6, 2.4 times more Carbohydrate, 38 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6