Comparing Nutrients in 1 kilogram Cassava VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Cassava	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	55% 1600kcal	149% 4310kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	113% 36g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	250% 4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	239% 40.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	608% 791g	130g per day for Men 19-50 years
Sugars	23.4% 17g	734% 532g	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	137% 52g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, popcorn, caramel-coated, without peanuts	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	54% 0.65mg	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	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	21.5% 0.28mg	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	12.5% 50μg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	16% 160mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	132% 1.2mg	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	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	96% 2.2mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	16% 597g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, popcorn, caramel-coated, without peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Snacks, popcorn, caramel-coated, without peanuts:

• 1 kilogram of Cassava has 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, without peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 6.3 times more Vitamin E and 6.6 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Snacks, popcorn, caramel-coated, without peanuts:

• 1 kilogram of Cassava has 1.7 times more Manganese and 2.5 times more Potassium than Snacks, popcorn, caramel-coated, without peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 2.7 times more Calcium, 6.4 times more Iron, 1.7 times more Magnesium, 3.1 times more Phosphorus, 5.1 times more Selenium, 14.7 times more Sodium and 1.7 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, popcorn, caramel-coated, without peanuts contain similar levels of Copper 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, popcorn, caramel-coated, without peanuts contains 2.7 times more Energy, 45.7 times more Fat, 48.8 times more Saturated Fat, 23.5 times more Omega 3, 127.2 times more Omega 6, 2.1 times more Carbohydrate, 31.3 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6