Comparing Nutrients in 1 pound Cassava VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Cassava	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	25% 726kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	245% 319g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	163% 119g	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	27.5% 20g	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	% 69g	g per day for Men 19-50 years
Sucrose	NA	% 8.07g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	12% 4.54g	38g per day for Men 19-50 years
Protein	11% 6.17g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cassava	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	102% 916μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	181% 2.36mg	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	126% 503μg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	34.8% 0.31mg	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	312% 25mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	64% 1.47mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 pound of Cassava has more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 202 times more Vitamin A, 7.5 times more Vitamin B1, 11.6 times more Vitamin B2, 8 times more Vitamin B3, 2.6 times more Vitamin B5, 5.9 times more Vitamin B6, 4.1 times more Vitamin B9, 4.7 times more Vitamin E and 8.1 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 pound of Cassava has 1.4 times more Copper, 1.8 times more Magnesium and 2.7 times more Potassium than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 20.4 times more Iron, 3.2 times more Phosphorus, 4.4 times more Selenium and 23.9 times more Sodium than Raw Cassava.
• Both Cassava and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.8 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 2.4 times more Energy, 35.5 times more Fat, 48.9 times more Saturated Fat, 19.3 times more Omega 3, 90.7 times more Omega 6, 1.8 times more Carbohydrate, 15.4 times more Sugars and 3.1 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6