Comparing Nutrients in 1 kilogram Cassava VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Cassava	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	55% 1600kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	74.3% 23.8g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	644% 837g	130g per day for Men 19-50 years
Sugars	23.4% 17g	904% 656g	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	47.4% 18g	97% 37g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	87.7% 1.14mg	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	67.5% 270μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	2.22% 2mg	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	12.7% 1.9mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	16% 160mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	318% 2.86mg	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	33.8% 2.7mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	117% 2.7mg	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	38.6% 270mg	450% 3150mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	16% 597g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Powder Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Powder Cocoa Mix:

• 1 kilogram of Cassava has 1.5 times more Vitamin B3, 4.5 times more Vitamin B9 and 103 times more Vitamin C than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 11.8 times more Vitamin B2, 8.3 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Raw Cassava.
• Both Cassava and Powder Cocoa Mix provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin B12
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Powder Cocoa Mix:

• 1 kilogram of Cassava has 1.4 times more Manganese than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 8.3 times more Calcium, 2.9 times more Copper, 4.4 times more Iron, 4 times more Magnesium, 11.7 times more Phosphorus, 2.6 times more Potassium, 7.1 times more Selenium, 36 times more Sodium and 4.3 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Powder Cocoa Mix contains 2.5 times more Energy, 14.3 times more Fat, 32.1 times more Saturated Fat, 2.2 times more Carbohydrate, 38.6 times more Sugars, 2.1 times more Fiber and 4.9 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.