Comparing Nutrients in 1 kilogram Cassava VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Cassava	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	55% 1600kcal	187% 5410kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	378% 367g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	203% 64.8g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	606% 9.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	967% 164g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	358% 465g	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	NA	38g per day for Men 19-50 years
Protein	24.3% 13.6g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, sesame sticks, wheat-based, unsalted	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	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	66% 0.86mg	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	55% 220μg	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, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	16% 160mg	170% 1700mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	451% 4.06mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	393% 9.04mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	16% 597g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, sesame sticks, wheat-based, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Snacks, sesame sticks, wheat-based, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Snacks, sesame sticks, wheat-based, unsalted:

• 1 kilogram of Cassava has 1.2 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• While 1 kg of Snacks, sesame sticks, wheat-based, unsalted contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Snacks, sesame sticks, wheat-based, unsalted provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Snacks, sesame sticks, wheat-based, unsalted:

• 1 kilogram of Cassava has 1.5 times more Potassium than Snacks, sesame sticks, wheat-based, unsalted.
• While 1 kg of Snacks, sesame sticks, wheat-based, unsalted contains 10.6 times more Calcium, 4.1 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 5.1 times more Phosphorus, 24.4 times more Selenium and 3.4 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, sesame sticks, wheat-based, unsalted contains 3.4 times more Energy, 131.1 times more Fat, 87.6 times more Saturated Fat, 57.1 times more Omega 3, 513.8 times more Omega 6 and 8 times more Protein than Raw Cassava.
• Both Cassava and Snacks, sesame sticks, wheat-based, unsalted offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6