Comparing Nutrients in 5 ounces Cassava VS Non-alcoholic Wine

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Non-alcoholic Wine	31%	0%	69%

Macro Nutrients

	Cassava	Non-alcoholic Wine	Recommended Dietary Allowance
Energy	7.82% 227kcal	0.29% 8.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	1.2% 1.56g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.15% 1.56g	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	6.7% 2.55g	0% 0g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Cassava	Non-alcoholic Wine	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	2.2% 0.028mg	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	9.57% 38.3μg	0.35% 1.4μg	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	32.4% 29mg	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	1.8% 0.27mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Non-alcoholic Wine	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	1.73% 0.016mg	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	4.8% 0.38mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	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	5.47% 38.3mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Non-alcoholic Wine per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Non-alcoholic Wine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Non-alcoholic Wine:

• 5 ounces of Cassava have more Vitamin B1, 4.8 times more Vitamin B2, 8.5 times more Vitamin B3, 4.4 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Non-alcoholic Wine.
• 5 ounces of Non-alcoholic Wine have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Non-alcoholic Wine have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Non-alcoholic Wine:

• 5 ounces of Cassava have 9.1 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus, 3.1 times more Potassium and 4.3 times more Zinc than Non-alcoholic Wine.
• While 5 oz of Non-alcoholic Wine contain 1.5 times more Iron and 1.6 times more Water than Raw Cassava.
• 5 ounces of Non-alcoholic Wine lack sufficient amounts of Copper and Zinc
• Both Raw Cassava as well as Non-alcoholic Wine lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 26.7 times more Energy, 34.6 times more Carbohydrate, 1.5 times more Sugars, more Fiber and 2.7 times more Protein than Non-alcoholic Wine.
• 5 ounces of Non-alcoholic Wine provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Raw Cassava as well as Non-alcoholic Wine provide inadequate amounts of Omega 3 and Omega 6 in five ounces.