Comparing Nutrients in 1 kilogram Cassava VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Cassava	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	55% 1600kcal	194% 5620kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	600% 192g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	151% 2.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	356% 60.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	407% 529g	130g per day for Men 19-50 years
Sugars	23.4% 17g	426% 309g	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	92% 35g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	78.5% 1.02mg	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	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	0% 0mg	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	288% 43.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	16% 160mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	650% 5.85mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	297% 6.82mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	16% 597g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cookie, with peanut butter filling, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Cookie, with peanut butter filling, chocolate-coated:

• 1 kilogram of Cassava has more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 1 kg of Cookie, with peanut butter filling, chocolate-coated contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 5.3 times more Vitamin B3, 4.5 times more Vitamin B5, 2.3 times more Vitamin B9, 22.7 times more Vitamin E and 2.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Cookie, with peanut butter filling, chocolate-coated:

• 1 kilogram of Cassava has 1.2 times more Magnesium, 1.2 times more Potassium and 1.7 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While 1 kg of Cookie, with peanut butter filling, chocolate-coated contains 2.2 times more Calcium, 5.9 times more Copper, 7.8 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 10.4 times more Selenium and 26.5 times more Sodium than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookie, with peanut butter filling, chocolate-coated contains 3.5 times more Energy, 126.1 times more Fat, 259.5 times more Saturated Fat, 14.2 times more Omega 3, 189.3 times more Omega 6, 1.4 times more Carbohydrate, 18.2 times more Sugars, 1.9 times more Fiber and 6 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6