Comparing Nutrients in 1 pound Cassava VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Cassava	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	25% 726kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	268% 348g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	30.5% 22g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	11% 6.17g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Cassava	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	144% 1293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	133% 1.72mg	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	113% 454μg	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	19% 17.2mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	36.8% 0.33mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	NA	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.48% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Tart, breakfast, low fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Tart, breakfast, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Tart, breakfast, low fat:

• 1 pound of Cassava has 5.4 times more Vitamin C than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains 285 times more Vitamin A, 3.3 times more Vitamin B1, 11.4 times more Vitamin B2, 4.4 times more Vitamin B3, 4.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cassava as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Tart, breakfast, low fat:

• 1 pound of Cassava has 1.4 times more Copper, 4.1 times more Potassium and 1.2 times more Zinc than Tart, breakfast, low fat.
• While 1 lb of Tart, breakfast, low fat contains 2.8 times more Calcium, 12.7 times more Iron, 2.1 times more Magnesium, 3.4 times more Phosphorus, 18.4 times more Selenium and 25.8 times more Sodium than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium
• 1 pound of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Tart, breakfast, low fat contains 2.3 times more Energy, 21.4 times more Fat, 18.8 times more Saturated Fat, 26.8 times more Omega 6, 2 times more Carbohydrate, 2.9 times more Sugars and 2.9 times more Protein than Raw Cassava.
• Both Cassava and Tart, breakfast, low fat offer comparable quantities of Fiber per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Tart, breakfast, low fat provide inadequate amounts of Omega 3 in one pound.