Comparing Nutrients in 14 ounces Cassava VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Cassava	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	22% 635kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	222% 288g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	149% 108g	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	6.84% 4.96g	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	% 32g	g per day for Men 19-50 years
Sucrose	NA	% 64.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Cassava	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	177% 2.3mg	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	136% 544μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.8mg	NA	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	35% 5.28mg	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	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	116% 1163mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	43.2% 0.39mg	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	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	92% 2.1mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	6.4% 237g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Toaster pastries, brown-sugar-cinnamon per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Toaster pastries, brown-sugar-cinnamon:

• 14 oz of Toaster pastries, brown-sugar-cinnamon contain 7.6 times more Vitamin B1, 12.5 times more Vitamin B2, 8.5 times more Vitamin B3, 3.4 times more Vitamin B5, 6.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 7 times more Vitamin E than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Cassava vs Toaster pastries, brown-sugar-cinnamon:

• 14 ounces of Cassava have 2.6 times more Potassium than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 18.3 times more Calcium, 20.8 times more Iron, 1.4 times more Manganese, 3.1 times more Phosphorus, 5 times more Selenium, 25.8 times more Sodium and 1.6 times more Zinc than Raw Cassava.
• Both Cassava and Toaster pastries, brown-sugar-cinnamon contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toaster pastries, brown-sugar-cinnamon contain 2.3 times more Energy, 28.5 times more Fat, 1.9 times more Carbohydrate, 16 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Raw Cassava.