Comparing Nutrients in 1 kilogram Cassava VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Cassava	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	55% 1600kcal	136% 3930kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	146% 47g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	458% 596g	130g per day for Men 19-50 years
Sugars	23.4% 17g	377% 273g	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	155% 59g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	825% 10.7mg	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	538% 2150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1342% 32.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	214% 193mg	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	685% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	16% 160mg	434% 4340mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	650% 52mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	482% 11mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	439% 48.3mg	11mg per day for Men 19-50 years
Water	16% 597g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 50 times more Vitamin A, 3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B3, 3 times more Vitamin B5, 12.2 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and 54.1 times more Vitamin E than Raw Cassava.
• Both Cassava and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Raw Cassava as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 27.1 times more Calcium, 7.9 times more Copper, 19.3 times more Iron, 4.1 times more Magnesium, 2.9 times more Manganese, 9.7 times more Phosphorus, 8.7 times more Selenium, 34.7 times more Sodium and 14.2 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 2.5 times more Energy, 33 times more Fat, 63.3 times more Saturated Fat, 2.6 times more Omega 3, 38.2 times more Omega 6, 1.6 times more Carbohydrate, 16.1 times more Sugars, 3.3 times more Fiber and 13.1 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6