Comparing Nutrients in 1 kilogram Cassava VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Cassava	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	55% 1600kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	164% 159g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	154% 49.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	58.5% 9.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	570% 740g	130g per day for Men 19-50 years
Sugars	23.4% 17g	803% 582g	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	50% 19g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sweetened Mocha Instant Coffee	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	42.3% 0.55mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	188% 4.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	6.67% 6mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	16% 160mg	271% 2710mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	483% 4.35mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	193% 4.45mg	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	359% 2510mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	304% 10330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	16% 597g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sweetened Mocha Instant Coffee per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Sweetened Mocha Instant Coffee:

• 1 kilogram of Cassava has 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 34.3 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While 1 kg of Sweetened Mocha Instant Coffee contains 2.6 times more Vitamin B3 and more Vitamin B12 than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin B12
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Cassava as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Sweetened Mocha Instant Coffee:

• 1 kilogram of Cassava has more Iron than Sweetened Mocha Instant Coffee.
• While 1 kg of Sweetened Mocha Instant Coffee contains 16.9 times more Calcium, 4.4 times more Copper, 3.2 times more Magnesium, 9.3 times more Phosphorus, 3.8 times more Potassium, 8.9 times more Selenium, 22.6 times more Sodium and 2.8 times more Zinc than Raw Cassava.
• Both Cassava and Sweetened Mocha Instant Coffee contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Mocha Instant Coffee contains 2.9 times more Energy, 56.7 times more Fat, 66.7 times more Saturated Fat, 3.4 times more Omega 3, 31.1 times more Omega 6, 1.9 times more Carbohydrate, 34.2 times more Sugars and 3.9 times more Protein than Raw Cassava.
• Both Cassava and Sweetened Mocha Instant Coffee offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6