Comparing Nutrients in 1 kilogram Snacks, granola bar, fruit-filled, nonfat VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Cassava	Recommended Dietary Allowance
Energy	118% 3420kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	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	597% 776g	293% 381g	130g per day for Men 19-50 years
Sugars	624% 452g	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	103% 74.6g	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	% 42.7g	NA	g per day for Men 19-50 years
Sucrose	% 335g	NA	g per day for Men 19-50 years
Fiber	195% 74g	47.4% 18g	38g per day for Men 19-50 years
Protein	105% 59g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 16mg	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	790% 3160μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	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	14.7% 2.2mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Cassava	Recommended Dietary Allowance
Calcium	3% 30mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	500% 40mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	174% 1220mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.7% 137g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bar, fruit-filled, nonfat versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, fruit-filled, nonfat vs Cassava:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 1.5 times more Vitamin B2, 18.1 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin B12 than Cassava.
• While 1 kg of Raw Cassava contains 2.9 times more Vitamin B1, 2.1 times more Vitamin B3 and 12.1 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bar, fruit-filled, nonfat vs Cassava:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 2.3 times more Copper, 14.8 times more Iron, 2.4 times more Magnesium, 4.5 times more Phosphorus, 11.9 times more Selenium and 4.2 times more Zinc than Cassava.
• Both Snacks, granola bar, fruit-filled, nonfat and Cassava contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat has 2.1 times more Energy, 2 times more Carbohydrate, 26.6 times more Sugars, 4.1 times more Fiber and 4.3 times more Protein than Cassava.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.