Comparing Nutrients in 14 ounces Cassava VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Cassava	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	22% 635kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	237% 309g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.76% 3.45g	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	% 2.86g	g per day for Men 19-50 years
Fiber	19% 7.14g	151% 57.5g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	48% 0.62mg	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	30.8% 123μg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	116% 1.04mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	192% 4.4mg	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	203% 1421mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, popcorn, air-popped per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Snacks, popcorn, air-popped:

• 14 ounces of Cassava have more Vitamin C than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Snacks, popcorn, air-popped provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, popcorn, air-popped 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 Snacks, popcorn, air-popped:

• 14 oz of Snacks, popcorn, air-popped contain 2.6 times more Copper, 11.8 times more Iron, 6.9 times more Magnesium, 2.9 times more Manganese, 13.3 times more Phosphorus and 9.1 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, popcorn, air-popped contain similar levels of Potassium per 14 ounces.
• Both Raw Cassava as well as Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 2 times more Sugars than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 2.4 times more Energy, 16.2 times more Fat, 3.2 times more Omega 3, 70.7 times more Omega 6, 2 times more Carbohydrate, 8.1 times more Fiber and 9.5 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6