Comparing Nutrients in 1 pound Cassava VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%

Macro Nutrients

	Cassava	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Energy	25% 726kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	315% 410g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	11% 6.17g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Cassava	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	0.54% 0.086mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	1.74% 0.023mg	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	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	NA	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	12% 0.11mg	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	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	4.93% 0.11mg	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	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	257% 3851mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• 1 pound of Cassava has 17.4 times more Vitamin B1, 2 times more Vitamin B2, 44.9 times more Vitamin B3, 3.6 times more Vitamin B5, 17.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 1 pound of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cassava vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• 1 pound of Cassava has 4.2 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 15.4 times more Manganese, 9 times more Phosphorus and 17 times more Zinc than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• While 1 lb of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contains 60.6 times more Sodium than Raw Cassava.
• Both Cassava and Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contain similar levels of Potassium per one pound.
• 1 pound of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Cassava as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 18 times more Fiber and 13.6 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• While 1 lb of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contains 2.3 times more Energy, 2.4 times more Omega 3, 21.3 times more Omega 6 and 2.4 times more Carbohydrate than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium provide inadequate amounts of Fiber and Protein