Comparing Nutrients in 1 kilogram Cassava VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Cassava	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	55% 1600kcal	166% 4800kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	272% 87g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	405% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	500% 650g	130g per day for Men 19-50 years
Sugars	23.4% 17g	519% 376g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	88.5% 1.15mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	279% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	16% 160mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	495% 11.4mg	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	231% 1620mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	109% 12mg	11mg per day for Men 19-50 years
Water	16% 597g	1.5% 55.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Snacks, granola bar, QUAKER, DIPPS, all 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, QUAKER, DIPPS, all flavors:

• 1 kilogram of Cassava has 2.3 times more Vitamin B9 and 68.7 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 1.5 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12 and 22.1 times more Vitamin E than Raw Cassava.
• Both Cassava and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 4.1 times more Calcium, 2.2 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 3 times more Manganese, 6 times more Phosphorus, 20.9 times more Selenium, 19.2 times more Sodium and 3.5 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, granola bar, QUAKER, DIPPS, all 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, QUAKER, DIPPS, all flavors contains 3 times more Energy, 72.9 times more Fat, 117.5 times more Saturated Fat, 9.4 times more Omega 3, 215.4 times more Omega 6, 1.7 times more Carbohydrate, 22.1 times more Sugars, 1.8 times more Fiber and 5.5 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6