Comparing Nutrients in 14 ounces Desserts, apple crisp, prepared-from-recipe VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Cassava	3%	2%	95%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Energy	22% 639kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	116% 151g	130g per day for Men 19-50 years
Sugars	108% 78g	9.3% 6.75g	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	14.6% 5.56g	19% 7.14g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	27% 0.35mg	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	16% 63.5μg	26.8% 107μg	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	9.7% 8.73mg	91% 81.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	44% 0.4mg	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	40.7% 3.25mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	66.3% 1.52mg	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	16% 111mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.75% 250g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Desserts, apple crisp, prepared-from-recipe versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Desserts, apple crisp, prepared-from-recipe vs Cassava:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 29 times more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin E and 2.2 times more Vitamin K than Cassava.
• While 14 oz of Raw Cassava contain 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 9.4 times more Vitamin C than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• 14 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cassava have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Desserts, apple crisp, prepared-from-recipe vs Cassava:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 2.2 times more Calcium, 3 times more Iron, 5 times more Selenium and 25.1 times more Sodium than Cassava.
• While 14 oz of Raw Cassava contain 1.4 times more Copper, 2.6 times more Magnesium, 3 times more Manganese, 3.5 times more Potassium and 1.9 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 12.3 times more Fat, 9.3 times more Saturated Fat, 4.1 times more Omega 3, 33.6 times more Omega 6, 11.6 times more Sugars and 1.3 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain 1.3 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6