Comparing Nutrients in 1 pound Cassava VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	Cassava	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	25% 726kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	38.2% 27.7g	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	20% 14.6g	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	% 9.98g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cassava	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	53.4% 0.69mg	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	30.6% 122μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	172% 4.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	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	5.75% 0.86mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.03% 281μg	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	15.3% 1.22mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	0% 0mg	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	17.5% 122mg	0.65% 4.54mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 1 pound of Cassava has 7.9 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 1 lb of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 1.8 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin B12
• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 1 pound of Cassava has more Copper, 3 times more Iron, more Magnesium, more Manganese, 27 times more Phosphorus, 15.1 times more Potassium and 34 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 1 lb of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 3 times more Sodium and 1.5 times more Water than Raw Cassava.
• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cassava as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 5 times more Energy, 4.9 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 1 lb of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 3.6 times more Sugars than Raw Cassava.
• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Cassava as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3 and Omega 6 in one pound.