Comparing Nutrients in 14 ounces Cassava VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Cassava	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	22% 635kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	256% 332g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	20.2% 14.6g	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	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	68.3% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Fat Free Potato Chips	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	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	160% 25.6mg	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	244% 3.18mg	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	44.7% 179μg	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	41% 37mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	76.7% 0.69mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	66% 278mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	190% 6461mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Fat Free Potato Chips per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Fat Free Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Fat Free Potato Chips:

• 14 ounces of Cassava have 2.2 times more Vitamin C than Fat Free Potato Chips.
• While 14 oz of Salted Fat Free Potato Chips contain 12.4 times more Vitamin B1, 2.4 times more Vitamin B2, 7.5 times more Vitamin B3, 9.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.8 times more Vitamin K than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Fat Free Potato Chips:

• 14 oz of Salted Fat Free Potato Chips contain 2.2 times more Calcium, 1.7 times more Copper, 13.2 times more Iron, 3.3 times more Magnesium, 6.2 times more Phosphorus, 6 times more Potassium, 11.6 times more Selenium, 45.9 times more Sodium and 2.2 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 oz of Salted Fat Free Potato Chips contain 2.4 times more Energy, 3.5 times more Omega 3, 2.2 times more Carbohydrate, 2.2 times more Sugars, 4.2 times more Fiber and 7.1 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 6 in 14 ounces.