Comparing Nutrients in 1 pound Cassava VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cassava	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	25% 726kcal	80.4% 2331kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	260% 4.16g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	197% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	223% 289g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	135% 98g	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	1.88% 1.36g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 95g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	11% 6.17g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cookies, shortbread, commercially prepared, plain	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	24.8% 0.32mg	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	92% 367μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	45.4% 0.41mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	77.5% 1.8mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cookies, shortbread, commercially prepared, plain per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Cookies, shortbread, commercially prepared, plain:

• 1 pound of Cassava has 1.2 times more Vitamin B6 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• While 1 lb of Cookies, shortbread, commercially prepared, plain contains 4.1 times more Vitamin B1, 6.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3 times more Vitamin B5, 3 times more Vitamin B9, 12.8 times more Vitamin E and 5.8 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Cookies, shortbread, commercially prepared, plain:

• 1 pound of Cassava has 1.5 times more Magnesium and 3.1 times more Potassium than Cookies, shortbread, commercially prepared, plain.
• While 1 lb of Cookies, shortbread, commercially prepared, plain contains 11 times more Iron, 2.4 times more Phosphorus, 8.9 times more Selenium, 25.2 times more Sodium and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Cookies, shortbread, commercially prepared, plain contain similar levels of Copper and Manganese per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.4 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While 1 lb of Cookies, shortbread, commercially prepared, plain contains 3.2 times more Energy, 93.6 times more Fat, 109.5 times more Saturated Fat, 54 times more Omega 3, 230.4 times more Omega 6, 1.7 times more Carbohydrate, 12.7 times more Sugars and 3.9 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6