Comparing Nutrients in 14 ounces Cassava VS Snacks, tortilla chips, taco-flavor

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, tortilla chips, taco-flavor	6%	43%	51%

Macro Nutrients

	Cassava	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Energy	22% 635kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	57.5% 18.4g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	75% 12.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	193% 250g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	55.4% 21g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	49.6% 7.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	91% 1.18mg	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	21% 83.3μg	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	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	82% 0.74mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	76.3% 1.75mg	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	136% 949mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	208% 3124mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, tortilla chips, taco-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Snacks, tortilla chips, taco-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Snacks, tortilla chips, taco-flavor:

• 14 ounces of Cassava have 1.3 times more Vitamin B9 and 22.9 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• While 14 oz of Snacks, tortilla chips, taco-flavor contain 45 times more Vitamin A, 2.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin A
• 14 ounces of Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Snacks, tortilla chips, taco-flavor:

• 14 ounces of Cassava have 1.2 times more Potassium than Snacks, tortilla chips, taco-flavor.
• While 14 oz of Snacks, tortilla chips, taco-flavor contain 9.7 times more Calcium, 1.9 times more Copper, 7.5 times more Iron, 4.2 times more Magnesium, 8.9 times more Phosphorus, 9.6 times more Selenium, 56.2 times more Sodium and 3.7 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, tortilla chips, taco-flavor contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, tortilla chips, taco-flavor contain 3 times more Energy, 86.4 times more Fat, 62.7 times more Saturated Fat, 8.2 times more Omega 3, 100.6 times more Omega 6, 1.7 times more Carbohydrate, 2.9 times more Fiber and 5.8 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6