Comparing Nutrients in 1 pound Cassava VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Cassava	Cookies, fig bars	Recommended Dietary Allowance
Energy	25% 726kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	247% 322g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	290% 210g	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	21.5% 8.16g	55% 21g	38g per day for Men 19-50 years
Protein	11% 6.17g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	26% 0.34mg	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	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	1.5% 1.36mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	22% 26.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cookies, fig bars	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	74% 0.67mg	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	15.3% 1.22mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	67.6% 1.56mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	7.3% 271g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cookies, fig bars per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Cookies, fig bars:

• 1 pound of Cassava has 68.7 times more Vitamin C than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.4 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin B12, 3.4 times more Vitamin E and 3.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Cookies, fig bars provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Cookies, fig bars have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Cookies, fig bars:

• 1 pound of Cassava has 1.3 times more Potassium than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 4 times more Calcium, 1.5 times more Copper, 10.7 times more Iron, 1.3 times more Magnesium, 2.3 times more Phosphorus, 4.7 times more Selenium and 25 times more Sodium than Raw Cassava.
• Both Cassava and Cookies, fig bars contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, fig bars contains 2.2 times more Energy, 26.1 times more Fat, 15.2 times more Saturated Fat, 10.7 times more Omega 3, 80.7 times more Omega 6, 1.9 times more Carbohydrate, 27.3 times more Sugars, 2.6 times more Fiber and 2.7 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6