Comparing Nutrients in 1 kilogram Cookies, chocolate sandwich, with extra creme filling VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Cassava	3%	2%	95%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Cassava	Recommended Dietary Allowance
Energy	171% 4970kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	525% 682g	293% 381g	130g per day for Men 19-50 years
Sugars	634% 460g	23.4% 17g	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	4.97% 3.6g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 445g	NA	g per day for Men 19-50 years
Fiber	71% 27g	47.4% 18g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	67.7% 0.88mg	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	115% 460μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	229% 206mg	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	126% 19mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Cassava	Recommended Dietary Allowance
Calcium	16% 160mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	111% 1mg	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	975% 78mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	167% 3.84mg	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	99% 690mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with extra creme filling VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate sandwich, with extra creme filling versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, chocolate sandwich, with extra creme filling vs Cassava:

• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9, 9.9 times more Vitamin E and 3.3 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate sandwich, with extra creme filling vs Cassava:

• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling has 3.4 times more Copper, 28.9 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 11.6 times more Selenium, 25.1 times more Sodium and 2.3 times more Zinc than Cassava.
• While 1 kg of Raw Cassava contains 2 times more Potassium than Cookies, chocolate sandwich, with extra creme filling.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling has 3.1 times more Energy, 87.6 times more Fat, 73.7 times more Saturated Fat, 3.1 times more Omega 3, 75.6 times more Omega 6, 1.8 times more Carbohydrate, 27.1 times more Sugars, 1.5 times more Fiber and 3.2 times more Protein than Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6