Comparing Nutrients in 1 kilogram Cassava VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Cassava	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	55% 1600kcal	171% 4950kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	391% 125g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	215% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	477% 620g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	126% 48g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	36% 0.47mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	16% 160mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	141% 1.27mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	593% 13.7mg	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	326% 2280mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	144% 16mg	11mg per day for Men 19-50 years
Water	16% 597g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, granola bars, hard, almond per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Snacks, granola bars, hard, almond:

• 1 kilogram of Cassava has 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While 1 kg of Snacks, granola bars, hard, almond contains 3.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.4 times more Vitamin B5 than Raw Cassava.
• 1 kilogram of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Snacks, granola bars, hard, almond:

• 1 kg of Snacks, granola bars, hard, almond contains 2 times more Calcium, 1.3 times more Copper, 9.3 times more Iron, 3.9 times more Magnesium, 3.6 times more Manganese, 8.4 times more Phosphorus, 21.4 times more Selenium, 18.3 times more Sodium and 4.6 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, granola bars, hard, almond 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 bars, hard, almond contains 3.1 times more Energy, 91.1 times more Fat, 169.1 times more Saturated Fat, 5.9 times more Omega 3, 114.4 times more Omega 6, 1.6 times more Carbohydrate, 2.7 times more Fiber and 5.7 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6