Comparing Nutrients in 1 pound Cassava VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Cassava	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	25% 726kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	150% 195g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	11% 7.85g	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	3.13% 2.27g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11% 6.17g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Waffles, gluten-free, frozen, ready-to-heat	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	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	23.4% 0.3mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	507% 12μg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	45% 0.4mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	154% 3.54mg	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	233% 1628mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	7.3% 271g	5.3% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Waffles, gluten-free, frozen, ready-to-heat per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 pound of Cassava has 1.3 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 2.1 times more Vitamin B3, 4.5 times more Vitamin B5, more Vitamin B12, 5.1 times more Vitamin E and 5.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 pound of Cassava has 2.2 times more Potassium than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 2.5 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 13.3 times more Phosphorus, 36.1 times more Sodium and 1.5 times more Zinc than Raw Cassava.
• Both Cassava and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Copper per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.3 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While 1 lb of Waffles, gluten-free, frozen, ready-to-heat contains 1.6 times more Energy, 31.6 times more Fat, 10.6 times more Saturated Fat, 45.3 times more Omega 3, 49.8 times more Omega 6 and 2 times more Protein than Raw Cassava.
• Both Cassava and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6