Comparing Nutrients in 1 pound Cassava VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Cassava	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	25% 726kcal	77.4% 2245kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	177% 56.7g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	98% 16.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	216% 281g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	11% 6.17g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	16.4% 0.21mg	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	13.6% 54.4μg	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	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	64% 0.58mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	87.5% 367mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	269% 6.2mg	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	148% 1034mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	65% 7.17mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, granola bars, hard, almond per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Snacks, granola bars, hard, almond:

• 1 pound of Cassava has 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While 1 lb of Snacks, granola bars, hard, almond contains 3.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.4 times more Vitamin B5 than Raw Cassava.
• 1 pound of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cassava vs Snacks, granola bars, hard, almond:

• 1 lb of Snacks, granola bars, hard, almond contains 2 times more Calcium, 1.3 times more Copper, 9.3 times more Iron, 3.9 times more Magnesium, 3.6 times more Manganese, 8.4 times more Phosphorus, 21.4 times more Selenium, 18.3 times more Sodium and 4.6 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, granola bars, hard, almond contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, granola bars, hard, almond contains 3.1 times more Energy, 91.1 times more Fat, 169.1 times more Saturated Fat, 5.9 times more Omega 3, 114.4 times more Omega 6, 1.6 times more Carbohydrate, 2.7 times more Fiber and 5.7 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6