Comparing Nutrients in 1 pound Candies, halavah, plain VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Cassava	3%	2%	95%

Macro Nutrients

	Candies, halavah, plain	Cassava	Recommended Dietary Allowance
Energy	73.4% 2127kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	58.5% 18.7g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	225% 38g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	133% 173g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	53.7% 20.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	101% 56.7g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	30.7% 0.4mg	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	73.7% 295μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	104% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Cassava	Recommended Dietary Allowance
Calcium	15% 150mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	50.4% 0.45mg	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	257% 20.5mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	235% 989mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	75.7% 1.74mg	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	393% 2753mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, halavah, plain VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, halavah, plain versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, halavah, plain vs Cassava:

• 1 pound of Candies, halavah, plain has 4.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cassava.
• While 1 lb of Raw Cassava contains 206 times more Vitamin C than Candies, halavah, plain.
• 1 pound of Candies, halavah, plain have insufficient amounts of Vitamin C
• Both Candies, halavah, plain as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Candies, halavah, plain vs Cassava:

• 1 pound of Candies, halavah, plain has 2.1 times more Calcium, 12 times more Copper, 16.8 times more Iron, 10.4 times more Magnesium, 2.3 times more Manganese, 22.5 times more Phosphorus, 16.4 times more Selenium, 13.9 times more Sodium and 12.7 times more Zinc than Cassava.
• While 1 lb of Raw Cassava contains 1.4 times more Potassium than Candies, halavah, plain.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, halavah, plain has 2.9 times more Energy, 76.9 times more Fat, 55.8 times more Saturated Fat, 3.5 times more Omega 3, 263.2 times more Omega 6, 1.6 times more Carbohydrate, 2.5 times more Fiber and 9.2 times more Protein than Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6