Comparing Nutrients in 5 ounces Cassava VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Cassava	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	7.82% 227kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	10.4% 3.3g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	20% 3.4g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cake, pudding-type, white, unenriched, dry mix	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	1.96% 0.026mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	8.8% 0.079mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	17% 0.39mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cake, pudding-type, white, unenriched, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Cake, pudding-type, white, unenriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Cake, pudding-type, white, unenriched, dry mix:

• 5 ounces of Cassava have 4.9 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While 5 oz of Cake, pudding-type, white, unenriched, dry mix contain 2.2 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cassava as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cassava vs Cake, pudding-type, white, unenriched, dry mix:

• 5 ounces of Cassava have 1.8 times more Copper, 2.3 times more Magnesium, 1.4 times more Manganese, 3.8 times more Potassium and 1.4 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While 5 oz of Cake, pudding-type, white, unenriched, dry mix contain 4.8 times more Calcium, 1.9 times more Iron, 10.3 times more Phosphorus and 47.5 times more Sodium than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 2.6 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 5 oz of Cake, pudding-type, white, unenriched, dry mix contain 2.6 times more Energy, 33.9 times more Fat, 31.6 times more Saturated Fat, 9.2 times more Omega 3, 74.7 times more Omega 6, 2.1 times more Carbohydrate and 2.9 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber