Comparing Nutrients in 1 pound Cassava VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Cassava	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	25% 726kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	7.65% 2.45g	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	29.6% 5.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	284% 370g	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	NA	38g per day for Men 19-50 years
Protein	11% 6.17g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, rice cakes, brown rice, sesame seed, unsalted	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	204% 32.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	54% 0.7mg	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	20.4% 81.6μg	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	15% 13.6mg	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, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	197% 1.77mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	848% 19.5mg	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	243% 1701mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	199% 109μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 1 pound of Cassava has 1.8 times more Vitamin B1, 1.5 times more Vitamin B9 and 6.9 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 1.8 times more Vitamin B2, 8.4 times more Vitamin B3, 13.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Cassava.
• Both Raw Cassava as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cassava vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 3.9 times more Copper, 5.9 times more Iron, 6.5 times more Magnesium, 11.2 times more Manganese, 13.9 times more Phosphorus, 34.4 times more Selenium and 8.8 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, rice cakes, brown rice, sesame seed, unsalted contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 2.5 times more Energy, 13.6 times more Fat, 2.4 times more Omega 3, 34.7 times more Omega 6, 2.1 times more Carbohydrate and 5.6 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6