Comparing Nutrients in 1 pound Snacks, popcorn, microwave, 94% fat free VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Cassava	Recommended Dietary Allowance
Energy	63% 1823kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.7g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	133% 173g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	10.6% 7.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.95g	NA	g per day for Men 19-50 years
Fiber	162% 61.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	87% 48.6g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Cassava	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.52mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	30.7% 0.4mg	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	20.4% 81.6μg	30.6% 122μg	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	0% 0mg	104% 93mg	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	12.4% 1.86mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Cassava	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	50.4% 0.45mg	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	163% 13mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	214% 4.92mg	75.7% 1.74mg	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	197% 1379mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.52% 19g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, microwave, 94% fat free versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, popcorn, microwave, 94% fat free vs Cassava:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.2 times more Vitamin E than Cassava.
• While 1 lb of Raw Cassava contains 1.5 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Cassava provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin E
• Both Snacks, popcorn, microwave, 94% fat free as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Snacks, popcorn, microwave, 94% fat free vs Cassava:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 2.6 times more Copper, 10.6 times more Iron, 5.9 times more Magnesium, 2.8 times more Manganese, 11.3 times more Phosphorus, 9.9 times more Selenium, 40.8 times more Sodium and 8.2 times more Zinc than Cassava.
• Both Snacks, popcorn, microwave, 94% fat free and Cassava contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Snacks, popcorn, microwave, 94% fat free as well as Raw Cassava lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 2.5 times more Energy, 21.8 times more Fat, 16 times more Saturated Fat, 3.2 times more Omega 3, 67.5 times more Omega 6, 2 times more Carbohydrate, 7.6 times more Fiber and 7.9 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 2.6 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6